![]() ![]() You should consult a healthcare professional before making any health decisions.Īnyone who’s dieted before knows the truth: losing weight and keeping it off can often be hard. This calculator is for informational purposes only. Step threeĬalculate your Specific Dynamic Action of Food (SDA) by multiplying the total of BMR and EEPA in step two by 10%.Įxample: Your SDA equals 4206 x 0.1 = 420 calories Step fourĪdd the total from step two to the total from step 3 to get the overall number of calories you need daily to maintain your present weight.Before using the data obtained using this calculator, please consult with doctor. Your EEPA based on 220 pounds and hard training is:Ģ214 x 1.9 = 4206 calories for BMR and EEPA. For athletes training at very high levels (3 hours or more per day), calorie needs may exceed recommendations. ![]() Most athletes are between 1.550 and 1.9, depending on the their training. 1.900+ = extra active (very hard training including weight lifting 2-3 days/week).1.725 = very active (1 hour, 6 to 7 days a week).1.550 = moderately active (moderate 45 minutes, 3 to 5 days/week).1.375 = lightly active (about 30 minutes training, moderate 1 to 3 days/week).1.200 = sedentary (little or no exercise due to injury or illness).You can figure this out with this formula: Step twoĬalculate your Energy Expended for Physical Activity (EEPA), which is all the calories you expend in a day. Use this formula:īMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)Įxample: If you weigh 220 pounds, you’re 6′ tall, and 20 years old, your calculations would look like this:īMR = 66 + (6.23 x 220) + (12.7 x 72) - (6.8 x 20). As you can see, the end results are similar: Step oneĬalculate your basal metabolic rate (BMR), the minimal number of calories your body needs just for daily survival. Total calorie needs = 2,640 – 2,860 calories + 1,800 calories = an average of 4,400 – 4,660 calories per dayįor a more detailed way to calculate energy needs, another option is to use the calculation below. In this example, if the athlete trains hard for three hours on an average day (including sport-specific training and lifting/cross-training), an additional 1,800 calories. With a 220-pound athlete, calculate basal needs by multiplying the athlete’s weight x 10: 220 x 10 = 2,200 caloriesįor basic activity, multiply the calories by 20% to 30% and add it to the total:Ģ,200 x 1.2 – 1.3 = 2,640 – 2,860 caloriesįinally, to add exercise calories, add 100 calories for every 10 minutes of hard exercise or a workout. This is a very simplified way to get an initial calculation, from which to fine tune more specifically, but it gives a starting place. Then, add in an activity factor and an average of calories burned for every minute of exercise. A simple method is to take the athlete’s weight (in pounds) multiplied by 10 for a rough average of basal needs, or basic needs without any exercise. There are several methods for calculating energy needs. » ALSO SEE: Nutrition & football: What you need to know Carrying around extra fat pounds will slow an athlete down. ![]() Extra calories form as fat in our bodies, and in most sports, an athlete’s performance is enhanced with a body composition of primarily lean muscle and a low percentage of fat. On the other hand, taking in too many calories can deter an athlete from reaching his or her body composition and performance goals. Loss of lean tissue can result, which can lead to hampered performance, often related to the loss of lean muscle mass or a decrease in endurance or power. Without adequate energy intake, training is compromised and athletes are unable to meet their physical and performance goals. To maintain energy balance, the intake of solid food, liquids, and supplemental products must equal the energy expenditure. Athletes must consume enough energy, or calories, on a daily basis to meet their weight and body composition goals, whether it’s to maintain weight, lose weight or gain weight. ![]()
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