Hints, Tips & Advice
Energy In > Energy Out = Weight Gain
Energy In < Energy Out = Weight Loss
Energy In = Energy Out = Weight Maintenance
"How To" Exercises:
Important Formulas:
Nutritional Guidelines:
Macronutrient Distribution Ranges:
Carbohydrates = 45-65% of total calories
Proteins = 10-35% of total calories
Fats = 20-35% of total calories
Calories Per Gram of Macronutrient:
Carbohydrates = 4 calories / gram
Proteins = 4 calories / gram
Fats = 9 calories / gram
Protein Recommendations Per Day:
Sedentary: >.8 grams / kilogram of bodyweight
Aerobic Endurance: .8 to 1.4 grams / kilogram of bodyweight
Heavy Resistance Training: 1.2 to 1.7 grams / kilogram of bodyweight
General Athlete Recommendation: 1.5 to 2.0 grams / kilogram of bodyweight
NEVER Exceed 2.2 grams / kilogram of bodyweight if you have kidney problems!!!
+3,500 calories of energy = +1 pound of body fat
-3,500 calories of energy = -1 pound of body fat
To lose 1 pound of body fat / week = -3500 calories
= -500 calories/day
Can be achieved with combination of "-" Energy in and "+" Energy Out
Mass Density:
Fat-Free Mass (FFM) ~= 1.1 kbL-1
Fat Mass (FM) ~= .9 kgL-1
= FFM more dense than FM!!!
As you lose weight, your energy needs will also be lower. Remember to recalculate your TDEE (formula below)!
Fitness & Nutrition
Calculate Your Total Daily Energy Expediture (TDEE) using the Mifflin-St Jeor formula:
Men: Resting Metabolic Rate (RMR) = (9.99 x kg) + (6.25 x cm) - (4.92 x age) + 5
Women: RMR = (9.99 x kg) + (6.25 x cm) - (4.92 x age) - 161
TDEE = RMR x Standard Activity Factors (SAF) - Refer to SAF Chart for value
Body Mass Index (BMI):
BMI = weight (kg) / height^2 (m^2)
BMI = weight (lb) / height^2 (in^2)
Refer to BMI Chart to see where you fall
Waste-to-Hip Ratio:
Waste Circumference / Hip Circuference
Risk Factor for Heart Disease:
> .95 for men
> .86 for women
Large Waist Circumference:
> 102 cm (40 in) for men
> 88 cm (35 in) for women
Calculating Fat-Free Mass:
Body Mass = Fat Mass + Fat-Free Mass
Fat Mass = Body Mass x Body Fat %
Fat-Free Mass = Body Mass - Fat Mass
Target Heart Rate Zones:
Heart Rate Maximum (HRM) = 220 - Age
Zone 1 = 65 - 75% of HRM
Zone 2 = 75 - 85% of HRM
Zone 3 = > 85% of HRM
2010 - present
2010 - present