Calculating Caloric Needs And % Pro/carbs/fats:

HERE IS A USEFUL FORMULA FOR CALCULATING YOUR CALORIC NEEDS AND THE CALCULATIONS FOR DETERMINING YOUR PROTEIN/CARBOHYDRATE AND FAT PERCENTAGES...TO MAINTAIN....YOU GIRLS CAN TAKE IT FROM THERE IF YOU WANT TO REDUCE, ETC.

Body Fat in Pounds by %
(example: 180 lbs. and 10% body fat....180x0.10=18 pounds of fat. 180 lbs - 18 lbs fat=162 lbs of lean body mass)

Weight________Xbf%________=Fat lbs________


weight_______-Fat lbs_______=LBM (LEAN BODY MASS)______


CALORIC NEEDS:

LBM:________ x 12=CALORIES TO FEED LBM/DAY_________

DETERMINING % IN YOUR DIET TO MAINTAIN:

PROTEIN: 1 g per pound of LBM (ex: 162X1=162 g)

FATS: 0.03 g per pound of LBM (ex: 162X0.03=48.6g)

We will get to carbs in a moment....

Protein g X 4 calories=________
+
Fat g X 9 calories=_________
=
total for protein and carb cal:___________

Take total daily caloric needs (previously calculated):_________

subtract protein and fats total above: -__________

Balance= Carbohydrate needs __________

Carbohydrate calories divide by 4 for the total in grams per day.

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