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| Different Types of Calories |
| From Fat(1g): |
9 Calories |
| From Protei(1g): |
4 Calories |
| From Carbohydrates(1g): |
4 Calories |
Considering how many calories you need a day to maintain you weight will be determined by your bodyweight and body type. First, you must judge your metabolic rate between Slow, Medium, and Fast.
| Metbolic Rate |
| Slow: |
12 |
| Medium: |
15 |
| Fast: |
18 |
Now with using the table above, after determining your metabolic rate. Multiply your bodyweight by the number given for your metabolic speed.
| Example |
| 145lbs x 15(medium metablism) = 2,175 calories |
Now the average athlete would eat 5-6 big meals a day! So now you have to divide how many deals you want to eat a day by how many calories you need a day. This will show you how many calories you should eat in a meal.
| Example |
| 2,175 / 6(meals a day) = 362(calories per meal) |
Now you also know that a good diet requires 30% protein, 60% carbs, and 10% fat. So now we will figure out how many of each you will need in each meal.
| Example |
| Fat |
(362 / 9[1g of protein = 9 calories) x .10(10%) |
| Protein |
(362 / 4[1g of protein = 4 calories]) x .30(30%) |
| Carbohydreats |
(362 / 4) x .60 |
Now you know how many calories you need to maintain bodyweight. Along with how to get the best out of them. Remember nutrition is very important in sports, especially weightlifting. If you don't get the proper nutrition while weightlifting you will not get the best results and the most gains possible!
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