First, determine the amount of calories you need in order to achieve your goals. There are a number of ways you can do this. Here are three simple ways to determine your caloric intake for your diet.
Multiply your bodyweight by 17
The easiest way to determine your base caloric intake is to multiply your bodyweight by 17. For example, if you weight 165 pounds, multipy 165 by 17 and you get a base caloric intake of 2,805. This will be your starting caloric intake to start your program.
This is a quick way to find your base caloric intake but remember that it is not 100% accurate.
Metabolic Rate
This method is also a relatively easy way to figure out your caloric intake. More accurate than the first method.
Finding your base daily caloric intake
#1
For Men
1 x body weight (kg) x 24 =
For Women
.9 x body weight (kg) x 24 =
*1 Kg = 2.2 lbs
For example, Let's say you weight 145 pounds, your base metabolic rate is 1 x 145 lbs/2.2 x 24 = 1581
#2
Multiply results from step one by the coefficient under the multiplier which corresponds to your body fat level. That is, multiply the above figure with the figure beside your body fat percentage.
Men 10 to 14%,
Women 14 to 18% Mulitplier= 1.0
Men 14 to 20%,
Women 18 to 28% Multiplier= .95
Men 20 to 28%,
Women 28 to 38% Multiplier= .90
Men over 28%,
Women over 38% Multiplier= .85
Given as:
Base metabolic rate x multiplier = multiplier coefficient
For example, let's say that you weight 145 pounds and you have a body fat percentage of 10%. The equation is as follows: 1581 x 1.0 = 1581
#3
The above steps calculated your base metabolic rate. Now, we will factor in physical activity to get a more accurate picture of your caloric expenditure. Find the best descriptions that will apply to your current life style.
Daily Activity Ranges
Inactive
1.30 (130%) = sitting, talking, light walking
1.55 (155%) = light work, walking
Average Active
1.55 (155%) = light work, walking
1.66 (166%) = Moderate, light jogging, swimming or Building-muscle101 beginner Program
Average Athlete
1.80 (180%) = Heavy, hockey, football or Building-muscle101 advanced program
2.00 (200%) = Very heavy, two or more hours of intense weight training per day
Given as:
Daily activity range x multiplier coefficient = daily base caloric intake
Take the results from step two and times the multiplier for which your body fat percentage corresponds to. This equation will give your you base calorie intake for your activity level.
For example, let's say you weight 145 pounds, have a body fat percentage of 10% and you are quite active including weight training, your equationis as follows:
1.80 x 1581 = 2845 calories per day
In order for you to maintain your current bodyweight, you will need 2845 calories per day.
This method is a little more detailed but it is fairly accurate. You will need to find out your body fat percentage for this one. See the methods mentioned below.
Averaging
Keep a written record of everything you are eating and take an average at the end of the week. Add up all of your daily calories and divide it by 7 (days in a week).
Once you find out how much calories you consume on a daily basis, determine how many more additional calories you need to achieve your goals. You may have to add more calories depending how active you are.
Remember that in order to gain one pound of body weight per week, you need an additional 3,500 calories per week. That means you need to add 500 extra calories per day to your nutritional plan.
I suggest putting on ½ to 1 pound of body weight per 100 pounds of body weight each week for two to three weeks. After 5 weeks, gain an average of ½ to 1 pound of body weight per 100 pounds of body weight each week.
You will need to monitor your progress and make any adjustments as needed. If you have trouble gaining, add an additional 300 to 500 calories a day to your diet. If you have a super high metabolism, you may need an additional 500 to 1,000 calories per day.
A word of caution. You don't want to gain weight too fast because you will be gaining fat as opposed to muscle. Muscle takes time to build and with fat, it takes not time at all. Remember to monitor your diet on a regular basis and keep your body composition in check at all times.
Ideally, healthy ranges of body fat are 18 to 25 percent for women and 15 to 20 percent for men.
There are numerous methods to determine your body fat levels but by far the easiest and one of the most accurate ways is to use the Accu-Measure Body Fat Caliper. You simply take three easy measurements on your abdomen in the comfort of your own room and presto, you have your body fat percentage. It doesn't take any more than 2 minutes.
With the Accu-Measure body fat calipers, you don't need the assistance of other people and you don't have to take 10 different measurements on 10 different parts of your body. The measurement is very accurate
If on the other hand you don't want to use body fat calipers, you can use a quick and easy manual measurement. Although the numbers will not be as accurate as using the Accu-Measure body fat calipers. You will need a weight scale and measuring tape for this one.
For men: 1. Lean body weight = 94.42 + 1.082 (body weight) - 4.15 (waist in inches)
2. Body fat percentage = body weight - lean body weight x 100/body weight
For women: 1. Lean body weight = 8.987 + .732 (weight in kilograms) + 3.786 (wrist diameter in centimetres) + .434 (forearm circumference in centimetres)
2. Body fat percentage = body weight - lean body weight x 100/body weight
Remember to record your body weight, body fat and lean body mass figures. Always remember to monitor these three indicators on a weekly or bi weekly basis.
As an example, let's say you want to add another 10 pounds of body weight. You currently weight 145 pounds and consume 2,500 calories per day.
You will need to add an additional 500 calories per day to gain an additional pound of body weight per week. Your new daily caloric intake will be 3,000 calories per day.
You've identified that you will be eating 6 times a day. Therefore, you will need 3,000 / 6 = 500 calories per meal.
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