| NEWSLETTER 16 | Your Monday Read from Merri’s Nutrition & Fitness!
Greetings from Merri’s Nutrition and Fitness! Hope this newsletter finds you happy and healthy! How do you work out your maintenance calories to lose body fat or gain muscle? Well I am glad you asked! A lot of people are confused about this. Below is valuable information that you can print, reference and keep forever!! Firstly we need to look at calories in versus calories out… In a nutshell, if you want to put muscle on, you need to be consuming more calories than you are burning on a daily basis. If you want to lose body fat, then the same thing applies, you need to be consuming less calories than you are burning on a daily basis. So how many calories do you require to do this varies from person to person. Everyone is different. So let’s look at this in more detail. In order to determine your maintenance calories you first need to determine your Basic Metabolic Rate (BMR). Your BMR is the amount of energy your body needs to survive, breathe and think. This can be determined using the Mifflin St. Jeor equation: Men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 Women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161 An example of calculating my BMR for example is as follows: Merri is 54kg, 159cm tall and 43 years old. BMR = 10 x weight (54kg) + 6.25 x height (159cm) – 5 x age (43) – 161 540 + 993 – 215 - 161 = 1157 calories Once you have worked out your BMR you can then use the Harris Benedict equation to calculate your total daily energy expenditure (calories) Step 1 Pick the category that suits your activity level per week: Sedentary: 15 minutes or less of daily exercise (anything goes) with a desk job | 12 Lightly Active: 1-2 hours of weights and/or cardio exercise per week | 13.5 Moderately Active: 3-5 hours of weights and/or cardio exercise per week | 15 Very Active: 6-7 hours of weights and/or cardio exercise per week | 16.5 Extremely Active: 7+ hours of weights and/or cardio exercise per week | 17+ Step 2 Once you have this number simply multiply your body weight in kg by the category you picked. An example of using the Harris Benedict for me Merri is a 54kg female he goes to gym for two hours, five times a week. I fit into the very active category Multiply 54kg by 16.5 = 891 calories. Once you have your result from the Harris Benedict equation you can determine your maintenance calories. Simply take your BMR, worked out above, and add your result from the Harris Benedict equation. Here is an example of my results above Merri’s BMR is 1157 calories + 891= 2048 is Merri’s maintenance calories. So how many calories over or under your maintenance do you need to lean bulk or shred body fat? To lean bulk, a good approach is to aim for 300-500 calories over your daily maintenance calories. An example of calculating your total calorie needs when lean bulking Merri’s requires a maintenance calorie intake of 2048 calories a day. 2048 + 300 = 2348. From this number is would round up to 2350 to make it a nice even number. So I would have to consume at a minimum 2350 calories on a daily basis in order to be in a calorie surplus (ie. consuming more calories than my body is burning per day). To lose body fat, it is a very similar situation, just take away 300-500 calories from your daily maintenance calories. An example of calculating your total calorie needs when losing body fat. Merri’s requires a maintenance calorie intake of 2048 calories a day. 2048 - 300 = 1748. From this number is would round down to 1740 to make it a nice even number. So I would have to consume at a minimum 1740 calories on a daily basis in order to be in a calorie deficit (ie. consuming less calories than my body is burning per day). How to calculate your macronutrient breakdown Once you have your maintenance calorie intake number, you can work out what is known as your macronutrient breakdown. I will use my calorie surplus number is an example; 2350 Learn and remember this… 1. Protein (4 calories per gram) 2. Carbohydrates (4 calories per gram) 3. Fat (9 calories per gram) Your macros: Protein Protein is a key macronutrient which is a driver for muscle growth. In a study by Mannings (2011) she concluded that “a sedentary person needs to eat about 0.8g of protein per kg of body mass each day. Athletes, active people and people who want to build muscle, need about double this (1.6 – 2.6g of protein/kg of body mass). I would suggest for males to go on to the higher end and females slightly less due to bone density and overall structure. An example of calculating your protein nutrient breakdown, using Merri’s numbers are, I will choose a number right in the middle (2.1g) Merri is 54kg. 54kg x 2.1 = 113 grams of protein required per day (at a minimum) Calories for protein 113 x (4 calories) = 452 calories per day required. Your macros: Fats A good starting point for fat is between 0.8-1.2 of your body weight in kgs. Whether you want to be at 0.8 or 1.2 is personal preference An example of calculating your fat nutrient breakdown Let’s go in the middle here at 1 of daily calorie goal. 54 x 1 = 54g of fat As there are 9 calories in 1g of fat. 54 x 9 = 486 calories Your macros: Carbohydrates This is the body’s optimal energy source. There is a lot of negative thoughts about carbohydrates but when putting on muscle and/or losing body fat. Please note: this macronutrient is essential. The amount of carbohydrates can now be worked out by adding the amount of calories required from fat and protein. An example of calculating my carbohydrate nutrient breakdown First we need to know my current total calories between protein and fat. Merri’s protein requirement is 452 calories and fat requirement is 486 calories 452 + 486 = 938 Now to determine my carbohydrates, subtract the above number from your total calories required to put on muscle. Merri’s total calorie requirement is 2350. 2350 – 938 = 1412 calories required from carbohydrates. 2136 divided by 4 = 353 grams of carbohydrates required each day. Now this number may seem high to many. Many people don’t realise that carbohydrates are your body’s number one source of energy. Final macronutrient total BREAKDOWN for Merri for lean bulking 1. Protein = 113g 2. Carbohydrates = 353g 3. Fat = 54g This is ONLY a basic guide to putting on lean size. If you are sensitive to carbohydrates you can raise your fats and/or protein to suit, but experiment with this number first and adjust where necessary. If you are wanting to lose body fat, then do the same as above but just take your total deficit calorie number instead of the surplus number. Remember losing body fat or gaining lean muscle TAKES TIME and a loads of it. You need to be patient and very patient My last notes when it comes to carbs. Make sure the carbs you choose are mostly coming from complex carbohydrates such as rice, oats, sweet potato and vegetables. Hope you found this helpful! If you want to achieve it.. You are the only one that can make it happen. Until next time - Stay healthy and happy, Merri
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