You will need to estimate your total calorie needs and the number of fat calories. Then figure grams of fat to eat daily. It is best to calculate a range of intakes instead of a single number so that you can have flexibility in your eating without freaking out if you eat 100 extra calories one day.
1. Multiply your present weight by the appropriate factor to estimate baseline calorie needs.
Men: _________ pounds x 11 = _________ (don't write on the screen when you do this).
Women: _________ pounds x 10 = _________
2. Multiply your weight by the appropriate activity factor* to estimate calories needed for activity.
Sedentary Light Moderate Heavy
Men: 3.2 6 7.2 10.5
Women: 3.0 5 6 9
_________ pounds x _________ (factor) = _________
*Sedentary = little exercise & sit-down job
Light = some exercise or standing job
Moderate = exercise 3 - 5 times a week and/or moderately active job
Heavy = exercise 5 or more times a week or very active job (construction work)
3. Add together the calories from steps 1 & 2 to estimate your total calorie needs per day.
_________ + _________ = _________
(Add 500 calories to total if currently underweight. Subtract 200 calories if currently overweight).
4. Multiply the total calories by .20 or .30 for 20% or 30% fat calories.
Eat approximately 20% fat calories to help lose excess body fat.
_________ x .20 = _________
_________ x .30 = _________
5. Divide the calories from fat by 9 to get your daily fat gram allotment.
20% = _________/9 = _________
30% = _________ /9 = _________
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