How to set up a diet and adjust calorie intake - Part 2

In the previous chapter we showed one of the possible calculations of our basal metabolism. We have thus obtained the basic energy consumption of our body, necessary to keep the organs functioning, but without any physical activity performed.

Chapter 2

In the next step, we will deal specifically with our physical activity and include it in our total caloric intake. In order to give a better overview of our breakdown from the first chapter, I am restating it:

• 1.calculating basal metabolic rate,
• 2.counting physical activity,
• 3.matching caloric intake to sports goal and somatotype
• 4.distribution of caloric intake into nutritional values
• 5.creating a skeleton diet

So, we add the activity factor (AF) to our calculated basal metabolic rate (BM). This is the energy consumed by our physical activity over and above the basal metabolic rate. Activities include everything including walking, climbing stairs, working on the computer, driving a car and most importantly, including exercise.

This table has the disadvantage of averaging the time over which the activity is performed. However, for our strength training purposes it is quite well calibrated. In the case of longer, intense workouts, some allowance can be made, which I will mention below. In reality, however, it will not be necessary to account for these values.

If you feel the need, you can of course add your intermediate values if they better express your activity, for example between moderate and intense activity.

Continuing the example

Let's say your activity is moderate. The coefficient is 1.6. The previous basal metabolic rate (BM) result was 2022 kcal.

• 2022 * 1.6 = 3235 kcal

For athletes with longer aerobic activities, a fairly elegant solution is that for one hour of moderate-intensity training over a typical one- to two-hour workout, they will count for 300kcal, moderate-intensity training for 600kcal, and high-intensity training for 1000kcal. For our purposes as a strength athlete (not a marathoner), the previous table will be fully sufficient.

We now have a calculated total daily energy expenditure including basal metabolism and physical activity (TDEE Total daily energy expenditure). Its value is 3235 kcal

In the next chapter we will discuss the coefficients according to our sport goal and somatotype.

• How to set up a diet and adjust calorie intake - Part 1
• How to set up a diet and adjust calorie intake - Part 3
• How to set up a diet and adjust calorie intake - Part 4
• How to build a diet and set calorie intake - Part 5
• How to build a diet and set calorie intake - Part 6