Energy Requirements: Determining your Macronutrient Needs
First Put Yourself into Metric Measurements
BW = body weight
HT = Height (cm)
LBM = Lean Body Mass (kg)
WT = Weight (kg)
2.2 lbs = 1 kg
BW lbs _____ / 2.2 = BW _____ kg
2.54cm = 1 in
HT (in) ____ (2.54) = HT (cm)____
Fat Mass = lbs(% body fat) example: 20% fat = 0.20
Fat Mass = _____lbs(0._____)
Fat Mass = _____
LBM = _____lbs - _____Fat Mass
LBM kg = LBM lbs _____ / 2.2
LBM = _____kg
To determine your Body Fat % please use the Navy's Body Fat Calculator. You will need some body measuring tape to get your numbers.
Next determine how many calories your body needs to sustain itself
Mifflin and Colleagues formula (#1)
RMR = 9.99(wt) + 6.25(ht) – 4.92(age) + 166(sex: 1 = male, 0 = female) – 1
RMR = 9.99(____) + 6.25(____) – 4.92(____) + 166(____) – 1
RMR = ____ + ____ - ____ + ____ - 1
RMR = _____ kcal
Cunningham formula (#2)
RMR = 500 + 22(LBM)
RMR = 500 + 22(____)
RMR = 500 + ____
RMR = _____ kcal
Next determine what your active needs are
Sedentary: little to no activity, sleeping, waking, watching TV, mostly sitting | Add 20% - 40% to your RMR |
Light activity: Sitting, standing, some walking, basic office duties, little to no physical activity | Add 55% - 65% to your RMR |
Moderate activity: 40-60 min of planned physical activity most days of the week, | Add 70% - 75% to your RMR |
Heavy activity: playing basketball, soccer, football, climbing, 60 or more minutes of activity most days of the week | Add 80% - 100% to you RMR |
Turn activity need into a decimal
Example: 75% = 0.75
____% = 0.___
Activity Needs: Do one formula for each of the RMR formulas that you did previously
#1 Activity needs = RMR(0.____)
Activity needs = _____RMR #1(0.____)
Activity needs = _____kcal
#2 Activity needs = RMR(0.____)
Activity needs = _____RMR #2(0.____)
Activity needs = _____kcal
Total Daily Energy Expenditure (TDEE): Do one formula for each of the RMR formulas that you did previously
#1 TDEE = RMR#1kcal + Activity Needs#1Kcal
TDEE = ____kcal + ____kcal
#2 TDEE = RMR#2kcal + Activity Needs#2kcal
TDEE = ____kcal + ____kcal
Pick the TDEE that best fits your caloric needs
If you are looking to lose weight pick the lower number and the higher to gain weight
TDEE = _____kcal
What percentages should you strive for based on your activity level
Macronutrient | Dietary Energy (AMDR)¹² | Dietary Energy Endurance Athlete | Dietary Energy Strength Athlete |
Carbohydrates | 45-65% | 55-80% | 30-65% |
Fat | 20-35% | 10-25% | 15-30% |
Protein | 10-35% | 10-20% | 20-40% |
¹a range of intakes for particular energy sources that maintains adequate energy stores without causing adverse health illness. Also, a good range for those with low to moderate activity levels
²The National Trainers’ Association recommends that most athletes maintain a fat intake of 20% - 35% of TDEE, however diets as low as 10% have been shown to not adversely affect performance
Fat Percentage
Use the percentage chart to determine your ideal percentage of fat intake to meet your daily energy needs.
Turn fat need into a decimal
Example: 25% = 0.25
____% = 0.___
Fat% = TDEE(0.____)
Fat% = _____kcal
_____kcal / 9kcal = _____g/d of fat
Carbohydrate intake
Activity Type | CHO Intake g/kg |
General Population | 5 – 7 g/kg |
1-3 h/d of moderate to high intensity training | 7 – 10 g/kg |
>4 h/d of moderate to high intensity training | 10 – 12 g/kg |
Locate your intensity level: this will be different than what you wrote for your Activity Needs
Those looking to lose weight may want to use the lower of the spectrum.
Now determine your grams per day of carbs, kcal per day of carbs and percentage of carbohydrate in your daily diet
_____kg(____g/kg) = _____g/d of CHO
_____g/d of CHO(4) = ______kcal/d of CHO
______Kcal/d ÷ ______TDEE = _______%
Protein intake
Activity Type | Protein Intake g/kg |
General Population | 0.8 – 1.0 g/kg |
Endurance athletes | 1.2 – 1.4 g/kg |
Strength / Power athletes | 1.7 – 1.8 g/kg |
Vegetarians should add 10% General population example | 0.9 – 1.01 g/kg |
Locate your intensity level: this will be different than what you wrote for your Activity Needs
Those looking to lose weight may want to use the lower of the spectrum.
Now determine your grams per day of protein, kcal per day of protein and percentage of protein in your daily diet
Research has proven that more than 2 g/kg of protein does not enhance performance or muscle formation. However, research is inadequate in proving that doses of protein as high as 3 g/kg is harmful to one’s health. Despite this little tidbit, it is not recommended to continually intake large amounts of protein due to possible health effects that may occur (Phillips, Moore, & Tang., 2009).
_____kg(____g/kg) = _____g/d of protein
_____g/d of protein(4) = ______kcal/d of protein
______Kcal/d ÷ ______TDEE = _______%
Putting it All Together
Place your results in the box below. Add up the columns and place the numbers at the bottom.
Macronutrient | Kcal/d | Percentage |
CHO | ||
Fat | ||
Protein | ||
Total |
Do the kcals add up to your TDEE? Do your percentages add up to 100? If not, then you might have to manipulate your numbers a little to make up for the difference. This might mean consuming more calories from one macronutrient and eating less from another area.
Remember to eat nutrient dense foods that are not processed, and to try to get all of your calories from real food and not supplements. Supplements should be used only when real food is not an option and you have to supplement your diet for what it is missing.
Have fun experimenting with your daily intake.
Please note that there are many more formulas to determine your RMR. No formula is perfect. The only way to truly know your RMR is to visit with a dietitian and an exercise science specialist to be tested to determine your personal RMR. These special tests can be expensive and therefore we have various formulas that are based off of research. Feel free to use more than one formula to determine what is correct for you. I have posted a photo of various formulas after the sources.
Sources
Manore, M. >, Meyer, N. L., & Thompson, J. (2009). Energy and Nutrient Balance. In Sport Nutrition for Health and Performance(2nd ed., chap. 5). Champaign, IL: Human Kinetics
Phillips, S. M., Moore, D. R., & Tang, J. E. (2007). A critical examination of dietary protein requirements, benefits, and excesses in athletes. International Journal of Sports Nutrition and Exercise Metabolism, 17, S58 – S76.
Turocy, P. S., DePalma, B. F., Horswill, C. A., Laquale, K. M., Martin, T. J., Perry, A. C., Somova, M. J., & Utter, A. C. (2011). National athletic trainers’ association position statement: Safe weight loss and maintenance practices in sport exercise. Journal of Athletic Training, 46(3), 322 – 336.
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| Manore, M. , Meyer, N. L., & Thompson, J. (2009). Energy and Nutrient Balance. In Sport Nutrition for Health and Performance(2nd ed., chap. 5). Champaign, IL: Human Kinetics |
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