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  1. #1
    Join Date
    Feb 2012
    Bournemouth UK

    Nutrition, The Best Thread Ever -Calculating Calories and Macro's part 1

    For those of us who are not blessed with the natural genetics of a Greek God - Science is here to help us.

    I found this information in December 2011, If I found this info in 2007 I believe I would have the body I want right now.
    This is the single best nutrition article I have found on the internet and I would like to share it with my JEFIT brothers and sisters.

    Do you want to know what to eat, when to eat it, how much to eat to lose weight, how much to eat to gain weight, then read on Muchachos.

    Original Author of this information = [url][/url]
    Information taken from = [url][/url]

    Calculating Calories and Macro's

    Basic Terminology
    1/ BMR (Basal Metabolic Rate): This is the amount of calories you need to consume to maintain your body if you were comatose (base level).
    2/ NEAT (Non-Exercise Associated Thermogenesis): The calorie of daily activity that is NOT exercise (eg: washing, walking, talking, shopping, working). ie: INCIDENTAL EXERCISE! It is something that everyone has a good amount of control over & it is the MOST important factor in your energy expenditure. It is what helps keep 'constitutionally lean' people LEAN (they fidget)!
    3/ EAT (Exercise Associated Thermogenesis): The calorie requirements associated with planned exercise. Unless someone is doing a whole heap of exercise (eg: two or more hrs training a day) it usually doesn't add a stack of calories to your requirements (30 minutes of 'elliptical training isn't going to do it')
    4/ TEF (Thermic effect of feeding): The calorie expenditure associated with eating. REGARDLESS of what myths you have been told - this is NOT dependent on MEAL FREQUENCY. It is a % of TOTAL CALORIES CONSUMED (and 15% of 3 x 600 cal meals is the same as 15% of 6 x 300 cal meals). It varies according to MACRONUTRIENT content and FIBER content. For most mixed diets, it is something around 15%. Protein is higher (up to 25%), carbs are variable (between 5-25%), and fats are low (usually less than 5%). So -> More protein and more carbs and more fiber = HIGHER TEF. More FAT = LOWER TEF.
    5/ TEE (Total Energy Expenditure): The total calories you require - and the sum of the above (BMR + NEAT + EAT + TEF).

    How much do you need?

    There is therefore a multitude of things that impact a persons MAINTENANCE calorie requirements
    - Age & sex (males generally need > females for any given age)
    - Total weight & lean mass (more lean mass = more needed)
    - Physiological status (eg: sick or injured, pregnant, growth and 'enhancement')
    - Hormones (eg: thyroid hormone levels, growth hormone levels)
    - Exercise level (more activity = more needed)
    - Daily activity level (more activity = more needed)
    - Diet (that is - macronutrient intake)

    In order to calculate your requirements the most accurate measure is via Calorimetry [the measure of 'chemical reactions' in your body & the heat produced by these reactions], either directly (via placing a calorimeter where the heat you produce is measured) or indirectly (eg: HOOD studies where they monitor how much oxygen you use/ carbon dioxide and nitrogen you excrete over a given time). But although accurate they are completely impractical for most people & we mostly rely on pre-set formula to calculate our needs.

    NOTE: IF YOU ARE LESS THAN 18 YRS OF AGE - THESE FORMULA WILL NOT BE ACCURATE!There is an energy cost associated with growth / inefficient movement / high surface area:mass ratio. Look HERE for alternatives.
    As a teenager I would also STRONGLY suggest you don't obsess on calories and macros! Eat well, exercise regularly, and have fun while you can!
    Last edited by Jasonhannen; 04-30-2012 at 03:16 PM.

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