Caloric intake is very important when it comes to gaining, maintaining, or losing weight. As with all diet forumlas, they are estimates. For more detailed analysis, please contact a registered dietician.
To find your estimated daily caloric needs:
Current Body Weight (lbs.) x 17-23 = number of calories for men
A moderately active 200 lbs. athlete would need about 3800 calories.
(200lbs.x19=3,800)
To gain lean muscle mass +300 calories to the number (4,100 calories)
1 pound of muscle=2500 calories
To lose fat -500 calories from the number (3,300 calories)
1 pound of fat=3,500 calories
Carbohydrates/Protein/Fats will be explained in more detail but generally a 60%/20%/20% split of calories is recommended.
So for our 200lb athlete to maintain his weight, he would eat 2,280 calories of carbs per day, and 760 calories of protein and fat per day. This would equat to 570 grams of carbs, 190 grams of protein, and 84 grams of fat.
(4 calories in 1 gram of carb/protein and 9 calories in 1 gram of fat)
Get in the habit of writing down every gram of carbs, protein, and fat consumed each day if you are having trouble gaining or losing weight.
