Caloric value is what all kinds of food have in common. Over the past years this was the hottest topic among dieticians. High-calorie and low-calorie diets were alternatively in favor. The same is true about proteins, carbohydrates and fats. Experts often change their views and we have to put up with it.
Below we are offering you a formula to calculate your individual daily calorie intake. It’s been proven to be effective on practice. Using this formula, you “customize” your diet and get the nutrition you need. Unlike other current calculators, this formula is very simple yet effective.
If you want to gain muscle mass without accumulating fat deposits or even to get rid of excessive weight, you have to multiply your weight in kg by 29, 31, or 33 depending on your metabolic rate. 29 – for low rate, 31 – for medium and 33 for higher rates. Professional athletes have to multiply by 36, 38 and 40 respectively. If you aim at losing weight, multiply by 22, 24 and 26 depending on your metabolic rate. Example 1. Male athlete, 90 kg, low metabolic rate. Goal – to gain muscle mass and reduce fat deposits. 90 times 29 equals about 2 600 calories per day. Example 2. Female athlete, 47 kg, high metabolic rate. Goal – to gain muscle mass without accumulation fat deposits. 47 times 33 equals about 1500 calories per day.
Now that we’ve calculated daily calorie intake, we have to know how many proteins, carbohydrates and fats we need daily. Roughly saying, 30-35% of calories should be provided by proteins, 50-60% – by carbohydrates and 10-15 – by fats. Each gram of proteins or a gram of carbohydrates gets you about 4 calories, a gram of fats provides 9 calories. You should have 5-6 meals per day. It’s crucial to get something high in calories right after workout.
And don’t forget about vitamins and minerals. Buy one of those multivitamin complexes and follow instructions on the label. This diet plan perfectly fits healthy lifestyle.
