Many people ask me how to roughly calculate how many calories to eat? I'll say right away that the data I'll provide is averaged and doesn't account for possible diseases and/or hormonal disorders.
To begin, let's move on to general formulas for calculating basal metabolic rate and daily energy expenditure.
BMR (basal metabolic rate) for men is calculated as follows:
66.47 + 13.75M + 5H - 6.74*A,
where M = body weight (kg);
H = height (cm);
A = age (years).
Next, we calculate daily energy expenditure using the formula:
E = BMR * PAC + BMR/10, where PAC is the physical activity coefficient (there's a detailed table on the internet), in my case it's 1.8, and in the case of other professions – 2.5 or 1.4 (you'll clearly find your coefficient in the table).
Now let's calculate how many calories go to proteins, fats, and carbohydrates specifically. During weight loss, the PFC (protein-fat-carbohydrate) ratio should on average be 1:1:2. In this case, we have the following ratio for a mesomorph:
Protein energy = DE25/100
Fat energy = DE25/100
Carbohydrate energy = DE*50/100
The final stage of our calculations is understanding how many grams of proteins, fats, and carbohydrates need to be consumed.
Daily protein amount = Protein energy/4, since 1g of protein contains 4 kcal
Fat amount = Fat energy/9, since 1g of fat contains 9 kcal
Carbohydrate amount = Carbohydrate energy/4, since 1g of carbohydrates contains 4 kcal.
As a result of all manipulations, we get the amount of PFC in grams. I'll say again that this data is very averaged. Naturally, the shift in PFC percentages for ectomorphs, endomorphs, and mesomorphs will differ. Further, as weight changes during the weight loss period, update the data to current figures in the formulas.
With equal body weight and the condition of weight loss, PFC % for an ectomorph will shift toward increasing the carbohydrate share, the percentage scheme will look like this: P 25%/F 15%/C 60%. For an endomorph, there will be a slightly different order: P 40%/F 20%/C 40%. Naturally, if you have digestive problems or issues with hormone levels in the blood, tight deadlines for reaching the desired weight, then the percentage ratio of diet PFC differs, sometimes very significantly. You also need to distribute calories wisely, so below I'll provide general nutrition principles for weight loss.
Basic principles of nutrition regimen for weight loss:
- 4-5 meals per day, with an average of 2.5-3.5 hours between meals;
- Don't eat 1-1.5 hours before training;
- After physical exertion, the main meal should be no earlier than 45-50 minutes later.
- Distribution of meal caloric content (general), if training is in the morning:
- A) First breakfast - 10-15%
- B) Second breakfast - 10-15%
- C) Lunch - 30-35%
- D) Afternoon snack - 10%
- E) Dinner - 15-20%
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