KiefersCorner

Time to go to school and learn the basics on this simple calorie chart.

   I hope your paying attention ?

 

Fort weight loss

Take your body weight x 10 to 12

For maintaining your weight:

Take your body weight x 13 to 15

For Bulking up:

Take your body weight x 16 to 18

For this example we will use a 200-pound person looking to loose weight.

200 x 10 = 2000 calories a day
200 x 12 = 2400 calories a day

So you should consume between 2000 and 2400 calories a day to loose weight.

With moderate activity stay with the 2000 calorie a day

If you exercise 3 days a week go with 2200 calories a day

If you are a gym rat (you live in the gym) go with 2400 calories a day.

The reason for the spread is depending on your muscle mass and exercise demands you need to adjust accordingly. Stick with the lower estimate if you are not sure where to start.

Now if you are going to be on a 40% protein 40% carbohydrate 20% fat diet you need to break your calories down to the 3 categories, and know the percentages per day.

Take your daily calories of 2000 x 40% protein = 800 calories for protein per day.

Take your daily calories of 2000 x 40% carbohydrate = 800 calories from carbohydrates a day.

Take your daily calories of 2000 x 20% fats = 400 calories from fats a day.

Giving you a total of 2000 calories a day diet to loose weight, for a 200-pound person.

Now the fun part, breaking this down to grams per day:

1 gram of protein = 4 calories
1 gram of carbohydrate = 4 calories
1 gram of fat = 9 calories

Take your 800 calories from protein and divide by 4 = 200 grams per day of protein.

Take the 800 calories from carbohydrates and divide by 4 = 200 grams per day of carbohydrates.

Take the 400 calories from fats and divide by 9 = 44.4 grams of fats per day.

Just round off any odd numbers to make your life easier, say 45 grams of fat.

Giving you 200 grams of protein, 200 grams of carbohydrates, and 45 grams of fat per day to eat.

Were almost finished so hang in there.

Now divide those 2000 calories by how many meals you will eat a day. If you were going to eat 6 meals, 2000 divided by 6 = 333.3 calories per meal

Now you don’t have to be exact on every meal, just end up the day with the 2000 calories consumed. Make sure you consume a proper diet or this will be a waist of time.

Here is a proper diet:

1.Choose lean meat, poultry, and fish for proteins.

2. Eat low glycemic carbohydrates like oatmeal, sweet potatoes, broccoli, or brown rice.

3. Consume only good fats like flax seed oil, and omega 3s.

Avoid foods that are high in sugar and salt, salt makes your body retain water giving you a bloated look. Also eliminate processed foods and try to eat everything fresh, not from a can or box. Organic is best!

And drink plenty of water, at least 6 to 8 glasses a day.

If you have any questions ? You will just have to stay after class and post them here.

Tags: calorie chart, gaining weight, Weight Loss

This entry was posted on Saturday, December 6th, 2008 at 2:39 pm and is filed under Mens Health, Nutrition, Weight Loss, Womens Health. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.