Lean Body Weight: To calculate your Body Fat % and your Lean Body Weight (LBW) click on the following link: Military Body Fat Calculator
Daily Activity Amount: The % of your Resting Metabolic Rate (RMR) that your body needs based on your daily activity levels.
***Enter the value followed by the activity in the Calorie Intake Calculator above.***
Sedentary: 0.3
Moderate: 0.5
Active: 0.7
Scheduled Exercise Level: The approximate number of calories burned per minute of exercise based upon the intensity level on the exercise.
***Enter the value followed by the activity in the Calorie Intake Calculator above.***
Easy: 4
Moderate: 8
Intense: 13
Duration: Exercise duration.
***Enter the number of minutes you plan on exercising at your specific exercise level for the day in the Calorie Intake Calculator above.***
Where Your Calories Needed Per Day Should Come From:
For athletes and physically active people, each meal should have the following calorie content:
1. 60% from Carbohydrates - specifically complex carbohydrates
Carbohydrates, which are converted to the forms glucose and glycogen, are the body’s primary source of instant energy and longer term energy storage, respectively. Additionally, carbohydrates are required to burn fat; without a sufficient quantity of carbohydrates, a person will not effectively lose body fat.
2. 30% from Protein
Protein is required to build and repair body tissues and structures. It is also used in the process of synthesizing hormones and hemoglobin, and is the body’s alternative source of energy if there is an insufficient source of carbohydrates.
3. 10% from Fat
Fats are also an important aspect of a proper nutrition regimen and should not be feared. Fats are needed for the proper absorption of many vitamins, minerals and supplements, and they function as the long-term energy storage for the body.
What To Do With Your Daily Calorie Requirements Number:
Take the number you got from the calorie intake calculator and start reducing the number you calculated by 100 every week until you start to lose weight. Once you start losing weight, maintain that calorie intake. 1-2 pounds of weight loss is a safe target to aim for when losing weight.
2. MAINTAIN BODY WEIGHT
Take the number you got from the calorie intake calculator and that should be how many calories you need to eat to maintain your current weight. If you are gaining weight, start reducing your calorie intake by 100 calories a week until you are maintaining your weight and stay there. If you are losing weight, add 100 calories a week until you're maintaining your weight and stay there.
Take the number you got from the calorie intake calculator and add 100 calories a week until you're gaining weight at about 1-2 pounds per week and stay there.
Final Thoughts
For your recommended calorie intake, aim to be close to the recommended proportions of carbohydrates, proteins and fats. If you do, you can expect to have balanced nutrition and a healthy body.
Eat a little less than your daily calorie requirements and losing fat/burning calories will be very, very easy for you.
Knowledge about nutrition is an important key to losing fat and building muscle and the Calorie Intake Calculator is an invaluable tool towards achieving those goals. Use it and you’ll be that much closer to getting and keeping the body you’ve always wanted.
*If you have any questions about the Calorie Intake Calculator, please feel free to contact me and I'll be glad to answer your questions.
