Proper nutrition has a huge impact not only on the body's functioning but also on our well-being and performance in the gym. Therefore, it's important to pay special attention to the quality of food, providing all the necessary nutrients and the appropriate amount of calories to achieve the desired results as quickly as possible. Knowing your calorie needs is crucial. How can you calculate them correctly?
The total caloric requirement of CPM consists of two basic concepts:
· Basal metabolic rate (PPM) – we take into account body weight, height, and age. · Supplementary metabolic rate (PA) – i.e., occupational and extra-occupational activity.
Special formulas are used to calculate caloric needs. Total metabolic rate is divided into: maintaining basic life processes and additional skeletal muscle activity, such as training, running, or work. After calculating BMR, multiply it by the PA activity factor. This factor is individual and depends on your lifestyle. It ranges from 1 to 2. 1.4-1.5 if you exercise vigorously daily and do heavy physical work; 1.3-1.4 if you exercise vigorously daily but your job is not physically demanding; 1.2-1.3 if you exercise three times a week and your job is sedentary; 1.0-1.1 if you are inactive during the day.
Since the body also requires energy for digestion and absorption, the final DIT coefficient – diet-induced thermogenesis – should be added to the calculated values. This is the so-called thermic effect induced by food. It is most often assumed to be approximately 10% of basal metabolic rate. However, the easiest way is to use a ready-made calculator, which also allows you to check various options for distributing calories on training and non-training days and calculate the grams of individual nutrients.
Formulas and calculators can often provide different calorie requirements, as they are impossible to calculate with complete accuracy. Therefore, it's important to estimate them. Continuous monitoring of your diet is crucial. To achieve this, you can regularly measure the circumference of your chest, arms, hips, thighs, and waist. Caloric needs depend on your goal. If you want to build muscle mass, your calorie intake must be approximately 10-20% higher than the calculated values. Changes should always be made gradually, adding calories and nutrients in the appropriate proportions. If you want to lose weight, you should subtract calories in a similar manner. For daily meal planning and monitoring, we recommend the Fitatu or Myfitnesspal phone apps. They allow you to monitor the nutrients you consume with each meal. Sources of high-quality protein in your diet include fish, lean poultry (e.g., turkey breast fillets), lean beef, eggs, and high-protein protein supplements. Complex carbohydrates, also essential during weight loss, can be found in: regular and mountain oat flakes, basmati and brown rice, wholemeal rye pasta made from type 2000 flour, type 2000 rye flour, wholemeal rye bread, buckwheat, oat and rye bran, pasta made from type 2000 spelt flour, type 2000 wholemeal spelt flour.
You also shouldn't forget about healthy fats, which include: popular olive oil, hazelnuts, walnuts, almonds, peanut butter without added palm oil, flaxseed oil, flaxseed, fish, and Omega 3 supplements. Because the human body can synthesize saturated fatty acids on its own, it's crucial to provide essential unsaturated fatty acids (EFAs). When planning your daily menu, it's best to base your diet on foods with a low glycemic index (GI). This index shows how a carbohydrate-based meal affects blood glucose levels. The faster and more rapidly it raises blood sugar levels, the faster it will drop below normal. Stable glycemia guarantees health and significantly contributes to effective body shaping and the burning of unwanted fat. It's also worth remembering to choose minimally processed products, such as those made from whole grains and fresh vegetables.
Paulina Czuchaj runs alteregoblog.pl . Outside of her online activities, she spends her time studying, reading, and strength training. She's a fan of long hair, natural skincare, and bold lips.
