Dr. Will Murtagh is a performance physical therapist and writer who helps Fitness Athletes elevate their fitness and train pain-free.
For an exercise program to be effective, the building blocks for adaptation must be provided in the diet. At its core, any type of exercise, whether it is strength training or cardiovascular endurance training, is nothing more than a stimulus signaling the body to change to handle the stresses that are placed upon it.
The best way to provide these building blocks is to consume an adequate number of total calories on a daily basis through a balanced diet made up of appropriate proportions of protein, carbohydrates, and fats through rule of thumb calorie requirement or detailed calculation.
Below are the steps I take in creating baseline nutrition prescriptions for all WillPower Strength & Nutrition members. However, it is important to note that this is only a starting point. Oftentimes, clients will need to progress to the number of calories they can potentially consume and each will require different percentages of macronutrients.
How To Calculate Daily Calorie Intake & Macronutrients
Step 1: Determining Basal Metabolic Rate – BMR
The first step, we need to determine what the purpose of the nutritional prescription is to appropriately assign a calorie amount. Different goals will require different amounts of calories and deviations from what is required to maintain someone’s current weight, otherwise known as their Basal Metabolic Rate (BMR). There are several formulas available to calculate BMR, but there are ones that stand out. The one I use is the one mentioned below:
Males: (11.3 x Weight (kg)) + (16 x Height (m)) + 901
Females: (8.7 x Weight (kg)) – (25 x Height (m)) + 865
Step 2: Determining an Activity Factor – AF
Once we have our basal metabolic rate, we then need to determine how active the client is. Since the BMR is based on calories burned, if the client is laid in bed all day, we need to account for and multiply their BMR by their activity throughout the day.
This value is called an activity factor (AF). It is based on lifestyle and how much extra energy a client spends throughout the day. Ranging from a sedentary individual who sits at work and watches television all day, all the way to a professional athlete who trains twice a day for multiple hours. Activity factors are as follows:
Sedentary (Very Low Activity) – 1.2
Mild Activity – 1.375
Moderate Activity – 1.55
Heavy Activity – 1.7
Extreme Activity – 1.75
Step 3: Adding or Subtracting Calories Based on Goals
From Step 2, we take the BMR and Multiply it by the Activity factor:
BMR x AF = Total Calories Required to Maintain Body Weight
Now that we have the necessary calories to sustain body weight, we need to then add or subtract calories to change the client’s body weight. To lose weight we will subtract calories and to gain weight we will add calories. As a general rule of thumb, to begin a nutritional protocol a client should add or subtract about 250 calories from baseline depending on what they want. Any more than that, the body will most likely lay down fat in a calorie surplus or waste muscle and slow down its metabolism in a calorie deficit.
To Gain: (BMR x AF) + 250
To Lose: (BMR x AF) – 250
The client should then maintain this calorie amount as long as possible until changes are no longer occurring. At that time, a maintenance period of two weeks should take place at the calorie amount calculated above for the metabolism to adjust so that further changes can be made. Once this weight loss or gain stalls, another 250 calories can be reduced or added and the process repeats itself.
Step 4: Determine the Protein Needs of The Client
Once, we know how many calories are needed to change the client’s weight, we then need to determine their protein requirements. Protein is vital in the development of new muscles and in preserving current muscle mass. Current research supports high protein diets to promote muscle gain during weight gain periods as well as muscle maintenance during weight loss periods. We want to make sure that protein intake sits between .8 to 1.3 grams per pound of body weight.
For females, I would keep protein intake at .8/lb unless they carry significant muscle mass or are very active. The type and amount of exercise we engage in daily will also determine where protein levels should be. With higher intensity weight training or high volume cardiovascular training, we want to consume at least 1g/lb, and with lower intensity or lower volume it can be closer to .8 g/lb.
180lb Male: 144-180 Grams of Protein
120lb Female: 96-120 Grams of Protein
One gram of protein contains four calories. So, once we have determined how many grams of protein a client needs per day we can multiply by four to get the total calories protein will provide. For instance, if we have a highly active 6’0”, 180lb male who wants to maintain his weight and follow steps one through three above, then we get the following values:
BMR x AF = 3153 Calories
180g of Protein x 4 = 720 Calories
3153 – 720 = 2433 Calories Left
Step 5: Determining the Fat needs of the client
Another vital macronutrient is fat. Fats’ role in the body ranges from the structure of cellular membranes, the production of hormones like testosterone and estrogen, an energy source during periods of starvation, substrate use for long-duration exercise, and more. The body requires a very specific amount of fat to regulate metabolic functions, but too much of it and the wrong kind can have negative consequences.
In general, we want to consume more Polyunsaturated (oils) and Monounsaturated fats (nuts) and less Saturated fats (animal products). To calculate fat requirements, we will be at about 15-30% of total calories. This value is determined based on the number of carbohydrates that are consumed. If carbohydrate needs are high, such as in athletes, then fat calories must come down to stay at the prescribed calories.
Total Daily Calories x .3 = Daily Calories from Fat
Assuming that this client needs more fat than carbohydrates we will put thirty percent of their total calories from fat. This calculation is different from the protein calculation because we are starting with total calories from fat and not total grams. One gram of fat supplies nine calories. So, to calculate total grams a day we divide by nine.
Daily Calories from Fat / 9 = Total Grams of Fat Per Day
Then, we can take the calories from daily fat + daily protein and subtract that number from total calories to get the total calories left for carbohydrates.
3153 x .3 = 945 Calories of Fat
945 / 9 = 105g of Fat
2433 calories – 945 = 1488 Calories Left for Carbohydrate
Step 6: Determining the Carbohydrate Needs of The Client
Unlike Proteins and Fat, Carbohydrates are not a vital macronutrient. They are a performance macronutrient and how many a client needs is very individualized. There are two types of carbohydrates, simple and complex, or fast and slow digesting carbohydrates. Both of which have their place in the diet. Most sources of carbohydrates should be complex or slow-digesting carbohydrates to minimize spikes in blood sugar.
These would also be referred to as “Low Glycemic” sources and are generally high in fiber. However, simple or fast-digesting carbohydrates should be utilized after exercise to provide immediate replenishment of glycogen stores or stored carbohydrates. The body can make its glucose (sugar) for brain and muscle function via gluconeogenesis, which is a process by the liver where fat cells are converted into glucose.
However, for performance, carbohydrates are necessary for energy production. Carbohydrates are the primary energy source for high-intensity exercise and since this high-intensity exercise results in improved body composition and performance, we do not want to avoid them. In general, we want carbohydrates to be anywhere from 30-60% of total calories.
This value is largely dependent on how well you can utilize carbohydrates as well as what type of training or activity the client engages in. For instance, a leaner individual can tolerate more carbohydrates than a fatter individual and a professional athlete training intensely twice a day will require more carbohydrates than the average person who exercises for one hour a day. One gram of carbohydrate provides four calories so if we are using the 180lb client, their carbohydrate breakdown will be as follows:
1488 calories (after pro and fat) / 4 = 372g of carbohydrates (or 47% of total daily calories)
Step 7: Divide Calories and Macronutrients into Meals
From the previous steps, we have determined total daily calories based on goals, total daily protein, total daily fat, and total daily carbohydrates. Now we need to spread them out over the day. Many people place a high value on nutrient timing as an important piece of a nutritional prescription. I agree with these people, however, in my experience nutrient timing is reserved for those clients who can prove that they can first adhere to calorie and macronutrient amounts and high food quality.
That being said, the final step in this process is to take each value – calories, protein, fats, and carbohydrates – and divide them by how often a client will sit down to eat. This ideally would be anywhere from 4-6 meals to ensure all food is consumed throughout the day and there are no extreme rises or decreases in blood sugar.
Total Calories – 3153
Total Protein – 180g
Total Fat – 105g
Total Carbohydrates – 372g
Meals per day – 5
Each meal – Cal – 631 P- 36g, F – 21g, CHO- 74g
For this client, their nutritional prescription per day would be 630 calories, consisting of 36g of protein, 21g of fat, and 74g of carbohydrates. With consistency in their diet and a properly designed strength training program, they would begin to gain weight by building muscle mass if they consumed more calories. The same steps would be taken if this client was looking to lose weight but calories would be reduced and macronutrient percentages may be different to allow for optimal fat loss and muscle retention.
It is important to reiterate though, that this is only a baseline. Many people will not consume this amount of food per day and will need to be slowly titrated up. In these cases, it is best to set calorie intake where they are currently at and divide macronutrient percentages up within the number of calories they currently consume.
The Components of Your Total Daily Energy Expenditure
Ever wondered why some people seem to eat everything in sight without gaining weight, while others carefully monitor their food intake and struggle to shed those extra pounds? The answer lies in the amount of energy our bodies expend daily. Understanding the components of your total daily energy expenditure is crucial for making informed decisions about your daily caloric needs vs. the amount of calories you consume.
Let’s delve into the key factors that determine how many calories your body burns each day. From your basal metabolic rate to the impact of your physical activity level, we’ll break down the essentials, helping you gain insights into how your body utilizes energy. Now, let’s explore the intricate details that play a role in this fascinating aspect of our metabolism.
Basal Metabolic Rate (BMR)
At the core of your total daily energy expenditure is your Basal Metabolic Rate (BMR). This represents the amount of energy your body requires at rest to maintain basic physiological functions. BMR is influenced by factors such as lean body mass, body size, age, gender, and genetics. Essentially, it’s the energy your body needs to keep your heart beating, lungs breathing, and body temperature regulated while at complete rest.
Understanding your BMR is vital because it forms the baseline for your energy requirements and makes up 60-75% of your total energy expenditure. As lean body mass increases, so does BMR, highlighting the significance of muscle in influencing your overall metabolic rate. The larger your body size, the higher your BMR, emphasizing the role of size in determining energy expenditure.
Exercise Activity Thermogenesis (EAT)
Now, let’s focus on Exercise Activity Thermogenesis (EAT). EAT encompasses the energy expended during structured exercise and other physical activities. If you’re someone who leads an active lifestyle or engages in regular exercise, EAT plays a substantial role in your energy balance.
The intensity, duration, and type of exercise directly influence the calories burned during this component. On average, EAT contributes approximately 15-30% to your total daily energy expenditure, showcasing its significance in the overall energy equation.
Whether it’s hitting the gym, running, or participating in sports, the calories burned through exercise form a substantial part of your daily energy expenditure. Understanding the impact of your physical activity level on EAT allows you to make informed choices about your exercise routine and its contribution to your energy balance.
Non-Exercise Activity Thermogenesis (NEAT)
Non-Exercise Activity Thermogenesis (NEAT) encompasses the energy expended during all your daily activities, excluding structured exercise. From standing and walking to fidgeting, these seemingly minor movements collectively contribute to your energy balance. For individuals with sedentary lifestyles, paying attention to NEAT becomes especially crucial.
Achieving your weight loss goals is not just about hitting the gym; incorporating more movement into your daily routine can make a substantial difference, impacting your overall energy expenditure. NEAT can contribute approximately 15-20% to your total daily energy expenditure making it quite significant for weight loss and maintaining a healthy lifestyle.
So, whether it’s opting for the stairs instead of the elevator or taking short walks throughout the day, every little bit of non-exercise activity adds up to positively influence the calories burned outside your formal workout sessions.
Thermic Effect of Food (TEF)
The Thermal Effect of Food (TEF) represents the energy your body expends in digesting, absorbing, and storing the nutrients from the food you consume. Ever wondered why some foods make you feel warmer after eating? That’s TEF in action. The amount of energy expended through TEF is influenced by the types of foods you eat, with protein-rich foods requiring more energy for digestion compared to fats and carbohydrates.
On average, TEF contributes about 10% to your total daily energy expenditure. So, the next time you’re pondering how much energy your body expends, consider not just the calories in your meal but also the energy needed to process that meal.
Wrapping Up On Calories & Macronutrients!
Effective nutritional planning revolves around understanding calories and macronutrients. Start by aligning caloric intake with basal metabolic rate (BMR) and activity factor (AF). Adjust calories based on specific goals – add for weight gain and subtract for weight loss.
Moving to macronutrients, ensure adequate protein intake (0.8-1.3g/lb) for muscle development. Manage fat intake (15-30% of total calories), focusing on healthier options. Tailor carbohydrate intake (30-60% of total calories) based on individual needs, considering activity levels.
This streamlined approach ensures a clear path to meet fitness goals through balanced nutritional choices. The steps above are how I design nutrition programs for all WillPower Strength & Nutrition clients inside my 1:1 Pain-Free Performance Program who are looking to improve their body composition or change their weight. You’ve now gained some insight on how the process works and if you think you need help achieving sustainable weight loss or gain please book a completely free consultation HERE to chat about how I can help!
