Thread: Diet

To calculate your BMR based on lean body weight (Katch-McArdle Formula)

BMR (both sexes) = 370 + (21.6 x lean mass in kg)

THis will give you what your body requires for all of your basic biological processes, such as digestion, nerve transmission, respiration etc, or your basal metabolic rate.

NEVER DROP YOUR CALORIES BELOW THIS LEVEL!!!!!

To figure out how many calories you need for the day multiply your BMR by your activity levels
Sedentary BMR x 1.2 no exercise/desk job
Lightly active BMR x 1.375 light exercise/sports 1-3 days/week
Moderately active BMR x 1.55 moderate exercise/sports 3-5 days/week
Very active BMR x 1.725 hard exercise/sports 6-7 days/week
Extremely active BMR x 1.9 hard daily training/physical job or training 2x/day

To lose weight, obviously, you do need to burn more calories than you need!!
So, take about 10-20 % off of your total calorie requirements

To gain weight, add 10-0% to your total calorie requirements

Then you need to weigh everything and calculate macronutrient ratios

1 g protien = 4 kcal

1 g carbs = 4 kcal

1 g fat = 9 kcals

This is in a word file, I also put a lot of the things I eat in an excel file so it will add everything up for me and work out my macronutrient percentages.

This is the bit people don't want to do. I have been working out a few of my fav recipes, and I also have several diaries and notebooks with foodtypes and kcals etc.

I don't think anyone here is going to do it for you, best to learn yourself


To calculate calories CalorieKing - Diet and weight loss. Calorie Counter and more.

Breakfast

FOOD Kcals Carb Protein FAT
Oats 35 g 137 23 6 2.1
Protein 25 g 98 1.7 18.9 2.1
235 24.7 24.9 4.2

Oats 35 g 137 23 6 2.1
Protein 30 g 117.6 3 22.7 2.5
254.6 26 28.7 4.6

Oats 35 g 137 23 6 2.1
Protein 35 g 137.2 2.3 26.4 2.9
274.2 25.3 32.4 5

Oats 35 g 137 23 6 2.1
Protein 40 g 156.8 2.6 30.2 3.4
293.8 25.6 36.2 5.5


FOOD -RAW Kcals Carb Protein FAT
Chicken 100g 110 0 23.1 1.2



Chicken 110 g 121 0 25.4 1.4



Chicken 120 g 132 0 27.7 1.5



Chicken 130 g 143 0 30 1.6



Chicken 140 g 154 0 32.3 1.7



Chicken 150 g 165 0 34.6 1.9



Food Kcal Carb Protein Fat
Lentil 10 g 35 6 2.6 0.1
Lentil 15 g 53 9 3.9 0.2
Lentil 20 g 71 12 5.2 0.2
Lentil 25 g 88 15 6.5 0.3
Lentil 50 g 177 30 12.9 0.5
Lentil100 g 353 60.1 25.8 1.1
Lentil 150 g 530 90.1 38.7 1.6
Lentil 200 g 706 120 51.6 2.1
Lentil 250 g 883 150.3 64.5 2.7


Food Kcal carb Protein Fat
Breakfast 293.8 25.6 36.2 5.5
Lentil 50 g 177 30 12.9 0.5
Chicken 130 g 143 0 30 1.6
Lentils 50g 177 30 12.9 0.5
Chicken 130 g 143 0 30 1.6
Soya 100 g 59 3.0 4.7 2.7
Whey 40 g 156.8 2.6 30.2 3.4
Strawberry 150 g 48 11.5 1 0.5
Whey Cooler 92
Chicken 130g 143 0 30 1.6
Brocolli 350 g 119 23.2 9.9 1.3
Oil
Sesame seed


Food Kcal Carb Protein Fat
Cocoa 15 g 34 8.1 2.9 2.1
Soya 100 ml 21 0.2 2 1.2
Total 55 8.3 4.9 3.3
Cocoa 20 g 46 10.9 3.9 2.7
Soya 100ml 21 0.2 2 1.2
67 11.1 5.9 3.9

SALAD kcal carb Protein Fat
Beetroot 80 g 19 2.5 0 0.2
Tomatoes 80g 15 2.4 0.6 0.3
Red Pepper 50 g 13 3 0.5 0.2
25 g red onion 11 2.5 0.2 0
Celery 50 g 7 1.5 0.3 0.1
Seeds 10 g 57 1.9 2.3 5
Chicken 110 g 121 0 25.4 1.4
Balsalmic 4 tbsp 40 8
TOTAL 283 21.8 28.8 7.2



Just started this one

Goji Berries Kcals carbs Protein fat
5g
10g
15g
20g
25g

x
x
x

T

Oh yah, and these amounts I have are for my bodyweight, bodyfat and activity.

You weigh more than I, so you will need more calories

x
x
x

T