We all know that just training alone is not enough, altough is important and necessary. Proper nutrition represents the determining factor and most of the times is the cause of failure. Here are a few guidelines regarding a proper nutrition either you want to lose weight, gain weight or just maintain your current weight.
Calories Necessary per day
To calculate an approximate number of calories we need every day use the forumla below, which by the way is a valid formula used by people all over the world:
G – your weight in lb
Calories needed to lose weight:
G x 12 = Total number of calories each day
Calories needed to maintain you weight:
G x 15 = Total number of calories each day
Calories needed to gain weight:
G x 15 = Total number of calories each day
Example: 200lbs x 15 = 3000 kcal . This is the daily calories amount to be able to maintain your weight.
Of course the number of calories should be adjusted to your lifestyle. But the most important rule is from what type of food you get these calories.
How should I divide my daily proteins, carbohydrates and fat
It is often recommended to use the 30/50/20 rule which means that your daily total of calories should be divided like this:
- 30% Proteins
- 50/ Carbs
- 20% Fat
To be able to calculate correctly how much proteins, fat and carbs are necessary each day you need to know the following:
1 gram of proteins is equal to 4 calories
1 gram of carbs is equal to 4 calories
1 gram of fat is equal to 9 calories
Advice: Total number of calories should be divided between 4-6 meals throughout the day.
Note: The human body cannot process and absorb more than 7-800 calories in one meal. Thus it is recommend to divide the total number of caloreis per day in 4 to 6 meals.
If you will keep in mind and put to practice these general simple advices you will definetly get good results.
Good luck.
