How to set up a diet and adjust calorie intake - Part 4

From the previous chapters, we know our indicative energy expenditure including basal metabolic rate, physical activity, sport goal and somatotype. Now we move on to the next step in our plan. For the sake of clarity and to refresh your memory, I will list the steps of the calculation leading up to our goal, the creation of a skeleton diet.

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

Chapter 4

In the previous chapters we have calculated the predicted caloric intake. The value was 3735 kcal.

In the next few steps we will translate this number into nutritional values. To do this, we will need to know the energy value of protein, fat and sugars per gram, among other things.

• 1.Take the LBM from Chapter 1 and multiply by 3. This is our daily protein intake in grams per net muscle mass.
• 2.Now multiply this number by 4 to get the calories from protein.
• 3.Subtract this number from our total caloric intake. This will leave us with calories per carbohydrate and fat.
• 4.We calculate 65% of this number. This is the caloric value of carbohydrates.
• 5.Divide the caloric value of carbohydrates by four to get the value in grams
• 6.35% represents the rest of our caloric intake
• 7.We divide this number by nine to get the value of fat in grams.

I would recommend the 65-35% formula to someone who is not hypersensitive to carbohydrate intake. Of course, you can experiment with these numbers.

Continuing the example

Here's what it looks like in the numbers of our example:

1.93.5*3=280 g protein per day

2.280*4 = 1120 Kcal

3.3735 - 1120 = 2615 Kcal

4.2615 * 0.65 = 1700 Kcal

5.1700 / 4 = 425 g of carbohydrates per day

6.2615 * 0.35 = 915 Kcal

7.915 / 9 = 101 g of fat per day

Resulting transformation

For the sake of clarity, I will also give the conversion of kcal to kJ (kilojoules) that are sometimes listed on food packaging.

1 kcal = 4.19 kJ

1 kJ = 0.24 Kcal

Next time we will present a skeleton diet proposal.

• How to design a diet and set your calorie intake - Part 1
• How to build a diet and set calorie intake - Part 2
• How to build a diet and set calorie intake - Part 3
• How to Build a Diet and Set Caloric Intake - Part 5
• How to build a diet and set calorie intake - Part 6