Carbohydrate
How To Track
Maintenance and Performance: One gram of
Carbohydrate = 4 calories. To determine your daily
Carbohydrate requirement, multiply your LBM by
1.0-1.5. If you’re extremely active, you will be on the
higher end. If you’re the average person, we
recommend starting with 1.1. You can always adjust
if you feel you don’t have enough fuel for your
workouts. Ex. A normal person doing CrossFit with
160lbs LBM: 1.1 x 160 = 176g of Carbohydrate per
day. (704 calories)
Now that we know what our nutrient pie looks
like, we need a good way to track our calories
and nutrients as we go through the day. The best
way we’ve found to do this is through your smart
phone with an app called “MyFitnessPal”.
Weight Loss: Match your Carbohydrate intake to
your “weight loss” protein intake. Ex. You’re 180lbs
and want to weight 140lbs, your Protein intake
would be 140g and so would your Carbohydrate
intake.
MyFitnessPal can be adjusted so you can enter
in your daily calorie limit, and Protein, Carb and
Fat amounts. MyFitnessPal also features a bar code scanner
so you can easily scan the bar code of whatever
you eat and it’ll automatically add it to your daily
food diary. It also has a social aspect to it. Add
your friends and send them encouragement
through comments!
Quick and Easy
Guide To
Manage Your
Macro Nutrients
Simple, stress free diet management for health,
weight loss, and performance.
Fat
One gram of Fat = 9 calories. The Fat intake piepiece is really just the remainder of your daily
calories after Protein and Carbohydrate. Ex. Active CrossFitting 180lb man with 10% body
fat (162lb LBM) looking to maintain weight. Calories per day: 180 x 12 = 2160c.
Protein = 165g per day (660c). Carbohydrate = 194g per day (776c)
Daily Calories (2160c) - Protein (660c) +
Carbohydrate (776c) = 724c or 80g of Fat.
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Determine your daily calorie intake and nutrient
ratios
Imagine your daily food intake as a big nutrient pie.
Protein, Carbohydrate and Fat are the pieces of the pie,
and your daily calorie limit is how big the pie is.
To be successful in fuelling our bodies, we need to
determine how big the pie is, then how big each piece is.
Daily Calorie Requirement
To quickly determine how many calories your body
requires, take a look at the following easy equations.
Maintenance: Multiply BODY WEIGHT x ACTIVITY
MULTIPLIER (11-14). 11=Sedentary/No Activity.
14=Extremely Active. Ex. 165lbs x 14 = 2310c per day.
Lose Weight: Subtract 250c-500c from your daily
calories. To lose 1 pound, you need to cut 3500
calories. 500c per day = 1lb per week. We recommend
beginning with 250c as you’ll be burning calories from
your workouts.
Substantial Weight Loss: For those above 40% body
fat. We recommend determining your calories off your
“goal weight”. Ex. If you are 220lbs and want to get to
150lbs: 150 x ACTIVITY MULTIPLIER = daily calories.
Gain Weight: Add 250c-700c to your daily calories.
There’s a bigger caloric range on gaining weight as
goals and tolerances vary.
Protein
Maintenance and Weight Loss: One gram of Protein
= 4 calories. If you know your Lean Body Mass (LBM),
the quick and easy way to determine Protein intake is
1g of Protein per lb of LBM. However, most don’t know their LBM, so a safe rule of
thumb is to set your Protein somewhere between your
LBM and Total Mass. Ex. 180lb man, with 10% body
fat = 162lbs LBM. This person should get 165-170g of
Protein per day (660-680 calories)
Weight Gain: Set Protein to 1g of Protein for every lb
of “goal weight”. Ex. Goal weight: 185, Protein = 185g
per day.