1. Diet and daily intake goals/needs

2. Caloric Needs information
Caloric intake is based on weight and goals
To gain weight, strength, or size you need a surplus (you take in more calories than you consume)
To lose weight you need a deficit (burn more calories than you take in)
For controlling weight, it does not matter what type of calories you take in – the calorie is king
All of the information in these slides will help you define and tailor your caloric intake for your specific needs
Nutrition professor loses 27lbs on junk food diet

3. Protein intake for different goals
First we need to find your weight in kilograms – take your weight in lbs and divide it by 2.2
Example: a 200lb man would be 91kg; 200/2.2 = 90.9 – we will use this weight for each of the following
For bodybuilding and powerlifting: g of protein per kg
91 x 1.6 = 146g of protein daily, 91 x 1.7 = 155g of protein daily
For endurance athletes: 1.2g of protein per kg
91 x 1.2 = 109g of protein daily
For everyone else: 1g of protein per kg
91 x 1 = 91g of protein daily

4. Resting Metabolic Rate
Resting metabolic rate (RMR) – the speed in which your body burns calories or energy while inactive (lounging around all day or sleeping)
RMR is typically calculated as your bodyweight x 10 – this is what your body needs to consume in calories to maintain if you did absolutely nothing
Example: a 200lb man’s RMR would be 200x10 = 2000 calories

5. Metabolic Rate Activity factors:
1.4 = less than 2 hours of activity per day
1.6 = 2-4 hours of activity
1.8 = 4+ hours active, reserved for athletes and construction workers
Example: 200lb man’s RMR is 2000 calories, but he nets 3 hours of activity each day with the gym and work.
We take 2000 calories and multiply it by 1.6, which means this man would need 3200 calories to maintain his current weight
If activity is not mentioned, assume factor of 1.4 (sedentary)

6. Daily intake formula and examples
Caloric needs are based on your metabolic rate and whether you would like to maintain your weight, gain or lose.
If your goal is to maintain, then you figure out the metabolic rate only.
In order to gain weight, you need to have a surplus of calories added to your metabolic rate (typically +250, 500, 750, or 1000 per day)
For weight loss you need to be at a caloric deficit, or subtract from your metabolic rate (typically -250, 500, 750, or 1000 per day) – Simply put: BURN MORE CALORIES THAN YOU TAKE IN
Bodyweight x 10 = RMR x activity factor (1.4, 1.6, or 1.8) = MR +/- calories = goal

7. Intake values and examples
1lb of fat = 3500 calories
-250 calories from RMR = ½ lb of fat lost per week
-500 = 1lb per week
-750 = 1 ½ lbs per week
-1000 = 2lbs per week
Flip these to adding calories to see weight gain

8. Resting metabolic rate examples
Identify the resting metabolic rate:
A 180lb man
1800 calories
130lb woman
1300 calories
300lb offensive lineman in the NFL
3000 calories

9. Metabolic rate examples
Identify the Metabolic rate:
A 150lb man who gets less than 2 hours of activity per day
150x10 = 1500 x 1.4 = 2100 calories
A 110lb woman who trains for up to 4 hours daily
110 x 10 = 1100 x 1.4 = 1760 calories
A 250lb linebacker in the NFL who trains 8 hours daily
250 x 10 = 2500 x 1.8 = 4500 calories

10. Full daily intake formula
Bodyweight x 10 = RMR x AF (1.4, 1.6, or 1.8) = MR +/- calories = daily goal
RMR = resting metabolic rate
AF = activity factor
1.4 = less than 2 hours of activity per day
1.6 = 2-4 hours active daily
1.8 = 4-8 hours active daily
MR = metabolic rate

11. Example using full formula
Blargus Jones is 120lbs and would like to gain 4lbs for wrestling season to be at the maximum allowed for his weight division. Blargus trains for 2 hours a day in wrestling and another hour lifting weights. Wrestling season starts in 1 month
What is our first step?
120 x 10 = 1200 calories (his RMR)
After we find RMR, what do we do next?
1200 x 1.6 (active 2-4 hours daily) = 1920
Once we find his MR, what is the next step that we apply?
We need to find out weight gain calories = 1lb of fat, so we need excess calories each week. Divide 3500 by 7, we get an extra 500 calories per day
calories = 2420 daily goal
Full out: 120 x 10 = 1200 x 1.6 = = 2420

12. Full formula Example 2
Blargus weighs in at 185lbs and would like to lose 15lbs so he can fit into his new jeans and impress the ladies at the upcoming Drake barnyard jamboree. The dance is in 10 weeks, what would Blargus’ daily intake goal be?
Hint: look at your caloric deficit values from earlier
185 x 10 = 1850 RMR
1850 x 1.4 = 2590 MR
2590 – 750 = 1840 calories per day