Notes
Your body spends ~60% of its energy at rest (keeping you alive-), 10% on burning the food / drinks you consume in a day, and 30% from physical activity.
Calculating calories using an equation like the Mifflin St. Jeor is most accurate if your BMI is < 25. If your BMI is > 30 and you’ve had weight loss surgery, the MSJ has significant error. However, it is still the closest approximation to calories that indirect calorimetry would otherwise be able to calculate.
In order to lose 1 lbs a week, take your MSJ caloric number (including your activity level) and subtract 500 calories from it.
Ensure your calories are comprised of 40% carbohydrates, 30% protein, and 30% fat. Whenever possible, prioritize whole foods that are minimally processed.
Key Concepts:
- 1g of fat = 9 calories
- 1g of protein = 4 calories
- 1g of carbohydrate = 4 calories
To calculate your macronutrient intake in grams, you’ll need to determine your MSJ caloric number, minus the amount of weight you want to lose / week (Ie: 500 calories/ day for 1 lbs. weekly weight loss).
Example:
MSJ calculation for 51yo F, 5’6″ (66in), weighing 210 lbs = 2425 calories when activity is set to sedentary.
With 1 lbs/ week weight loss, her daily calories would be 1,925.
To make calculation of macronutrients easy, use a food diary app like My Fitness Pal to calculate what percentage of carbohydrates, protein, and fat, you are reaching each day. Again, aim for 40:30:30, respectively.
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@DCooper – here’s the replay you were looking for!