How to Calculate Calories in Nutritional Programs

Calculating Calories

1. Determine Daily Caloric Needs:

- Use the Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR):

- Men:** BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) + 5

- Women:** BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) - 161

- Multiply your BMR by an activity factor to find your Total Daily

Energy Expenditure (TDEE):

- Sedentary (little or no exercise): BMR × 1.2

- Lightly active (light exercise/sports 1-3 days a week): BMR × 1.375

- Moderately active (moderate exercise/sports 3-5 days a week): BMR × 1.55

- Very active (hard exercise/sports 6-7 days a week): BMR × 1.725

- Super active (very hard exercise/sports and a physical job): BMR × 1.9

2. Set Caloric Goals:

- For weight loss, aim for a caloric deficit, typically around 500 calories less than your TDEE.

- For muscle gain, aim for a caloric surplus, generally 250-500 calories above your TDEE.

3. Track Food Intake:

- Utilize apps or food diaries to log meals and snacks, paying attention to portion sizes to calculate total caloric intake accurately.

Protein Content in Meats

1. General Guidelines:

- Different types of meat have varying protein content. Common values include:

- Chicken Breast (cooked): ~31g of protein per 100g

- Lean Beef (cooked): ~26g of protein per 100g

- Fish (e.g., Salmon, cooked): ~25g of protein per 100g

2. Reading Labels and Resources:

- Check nutritional labels on packaged meats for accurate protein content.

- Refer to reliable online databases or nutrition apps for detailed nutritional information.

3. Calculating Total Protein Intake:

- Multiply the protein content per serving by the number of servings consumed to determine total protein intake.

Conclusion

Mastering the calculation of calories and protein content is essential for effective nutritional planning, whether your goal is weight loss or muscle gain. For tailored advice, consider consulting a

nutritionist or dietitian.