Estimating Calories & Goal Setting

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ESTIMATING YOUR CALORIC NEEDS:

BMR and Daily Caloric Expenditure, step-by-step

Step 1:  Convert bodyweight from pounds to kilograms (1 kilogram kg = 2.2 pounds lbs)

Step 2:  Calculate equation to your gender

(Men:  1.0 x bodyweight kg x 24)

(Women: 0.9 x bodyweight kg x 24)

Step 3: Determine lean factor multiplier

Men Lean Factor Percent Body Fat Multiplier Women Lean Factor Percent Body Fat Multiplier
1 10 – 14 % 1.0 1 14 – 18 % 1.0
2 15 – 20 % .95 2 19 – 28 % .95
3 21 – 28 % .90 3 29 – 38 % .90
4 Over 28 % .85 4 Over 38 % .85

Step 4:  Calculate BMR

Number from step 2 x lean factor multiplier

Step 5:  Determine daily activity multiplier.

Average Daily Activity Levels
Couch Potato Range 1.30 = Very light

Sitting, studying, talking, little walking or other activities throughout the day

1.55 = Light

Typing, teaching, lab/shop work, some walking throughout the day

Fitness Buff Range 1.55 = Light

Typing, teaching, lab/shop work, some walking throughout the day

1.65 = Moderate

Walking, jogging, gardening type job with activities such as cycling, tennis, dancing, skiing or weight training 1-2 hours per day

Athlete or Hard Daily Trainer Range 1.80 = Heavy

Heavy manual labor such as digging, tree felling, climbing, with activities such as football, soccer or body building 2-4 hours per day

2.00 = Very Heavy

A combination of moderate and heavy activity 8 or more hours per day, plus 2-4 hours of intense training per day

Step 6:  Calculate daily caloric expenditure

BMR x daily activity multiplier

Total daily caloric expenditure = _______________ calories

Caloric Density of Some Major Nutrients
Nutrients Calories / Gram
Carbohydrates 4
Protein 4
Fat 9
*Alcohol 7
Water 0
Vitamins 0
Minerals 0
*Alcohol is often considered a nutrient because it provides calories in the diet

1 part Fat – 2 Parts Protein – 3 Parts Carbohydrates

(Example-  2400 Calories per day / 6 parts = 400 cal. Fat; 800 cal. Protein; 1200 cal. Carbohydrates)

(Fat calories: 400 / 9 = 44.4 gram;  Protein calories: 800 / 4 = 200 gram;  Carb calories: 1200 / 4 = 300 gram)

Starch Group

Food & Description Portion Size Calories Carbs Proteins Fat
Bagel 1 medium 157 31 6 1
Beans, dried 4 oz 157 27 10 1
Bread, White, enriched 1 slice 65 12 2 1
Bread, Whole Wheat 1 slice 61 11 2 1
Cereal, Corn Flakes 1 cup 104 24 2 0
Crackers, Saltine 4 49 9 1 1
Cornbread 2.5 x 2.5 inches 182 28 4 6
Cream of Wheat, Instant, Cooked ¾ cup 108 24 3 0
Danish Pastry Roll, plain 1 169 19 3 9
Graham Crackers 2 62 10 1 2
Hamburger Roll 1 110 20 3 2
Muffin 4 oz 350 58 7 10
Oatmeal, cooked ½ cup 128 29 3 0
Pancake, plain or buttermilk 1 62 9 2 2
Pasta 4 oz 159 32 5.5 1
Potato 1 medium 152.5 32 5 0.5
Rice, white, cooked ½ cup 128 29 3 0
Rice, brown, cooked 8 oz 250 52 6 2
Sweet Potato 4 oz 60 14 1 0
Tortilla, corn, enriched 1 69 13 2 1
Tortilla, flower 1 121 17 2 5
Waffle, from mix 1 (7 inch) 208 27 7 8

Vegetable Group

Food & Description Portion Size Calories Carbs Proteins Fat
Asparagus, cooked 4 spears 20 3 2 0
Broccoli, chopped, cooked ½ cup 32 5 3 0
Brussel Sprouts 4 oz 60.5 10 4 0.5
Cabbage, shredded ½ cup 8 2 0 0
Carrots, cooked ½ cup 36 8 1 0
Carrots, raw 1 medium 32 7 1 0
Cauliflower, raw ½ cup 8 2 0 0
Celery, raw 1 stalk 4 1 0 0
Collard Greens, chopped, boiled 1 cup 40 8 2 0
Corn on the cob 1 ear 88.5 18 3 0.5
Corn, canned, drained ½ cup 77 15 2 1
Cucumbers, sliced, raw ½ cup 8 2 0 0
Eggplant, cooked ½ cup 12 3 0 0
Green Beans, cooked ½ cup 24 5 1 0
Lettuce, Iceberg, raw 2 lg. leaves 4 1 0 0
Lettuce, Romaine, raw ½ cup 4 1 0 0
Mushrooms, canned ½ cup 20 4 1 0
Onion, chopped, raw 1 Tbsp 4 1 0 0
Onions Rings, frozen, heated 7 rings 295 27 4 19
Peas, green, cooked ½ cup 68 13 4 0
Peppers, green or red, raw ½ cup 12 3 0 0
Potato, baked with skin 1 224 51 5 0
Potatoes, French fries 10 fries 160 20 2 8
Potatoes, mashed ½ cup 116 18 2 4
Radishes, raw 5 4 1 0 0
Spinach, cooked ½ cup 24 3 3 0
Squash, Butternut, cooked ½ cup 56 12 2 0
Squash, Summer, raw ½ cup 12 2 1 0
Tomato, raw 1 28 6 1 0
Tomato Juice ¾ cup 36 8 1 0

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts

Food & Description Portion Size Calories Carbs Proteins Fat
Bacon, cooked 3 slices 105 0 6 9
Beans, BBQ, baked ½ cup 137 26 6 1
Beef, Chuck, Arm Pot Roast, braised 3 oz 175 0 28 7
Beef, Eye Round Roast, braised 3 oz 136 0 25 4
Beef, Sirloin Steak, broiled 3 oz 158 0 26 6
Beef, Tenderloin Steak, broiled 3 oz 177 0 24 9
Bologna, Beef 1 slice 75 0 3 7
Chicken Breast, baked 3 oz 114 0 24 2
Chicken Thigh, baked 3 oz 147 0 21 7
Egg, fried 1 large 91 1 6 7
Egg, white 1 large 16 0 4 0
Fish Sticks, Finfish, frozen, reheated 3 oz 202 19 9 10
Frankfurter, Beef and Pork, cooked 1 frank 141 1 5 13
Ground Beef, extra lean 3.5 oz 256 0 28 16
Ground Beef, 10% fat, broiled 3 oz 207 0 27 11
Lamb Loin Chop, broiled 3 oz 172 0 25 8
Lentils, boiled ½ cup 125 20 9 1
Ham, baked, lean only 3 oz 70 1 12 2
Pork Chop, Top Loin, broiled 3 oz 167 0 26 7
Shrimp, broiled 3 oz 81 0 18 1
Tuna Salad ½ cup 379 19 33 19
Tuna, White, water packed 3 oz 110 0 23 2
Turkey, Breast, baked 3 oz 105 0 24 1
Veal Cutlet, roasted 3 oz 123 0 24 3
Whitefish, baked 3 oz 128 0 21 6
Tofu 3.5 oz 85 2 8 5

Dairy Group

Food & Description Portion Size Calories Carbs Proteins Fat
Buttermilk 1 cup 98 12 8 2
Cheese, American 1 oz 109 1 6 9
Cheese, Cheddar, shredded 1 oz 109 0 7 9
Cheese, Feta, crumbled 1 oz 74 1 4 6
Cheese, Mozzarella, skim, shredded 1 oz 68 1 7 4
Cheese, Parmesan, grated 1 Tbsp 26 0 2 2
Cheese, Swiss 1 oz 108 1 8 8
Cottage Cheese, creamed ½ cup 113 3 14 5
Cottage Cheese, lowfat ½ cup 95 3 14 3
Egg, large 1 73 0.5 6.5 5
Egg white 1 16 0.5 3.5 0
Egg yolk 1 57 0.5 2.5 5
Half and Half 1 Tbsp 22 0.5 0.5 2
Milk, Skim 1 cup 80 12 8 0
Milk, Lowfat, 1% fat 1 cup 107 12 8 3
Milk, 2% fat 1 cup 125 12 8 5
Milk, whole, 3.3% 1 cup 152 12 8 8
Sour Cream 1 Tbsp 58 0.5 0.5 6
Soy Milk 1 cup 76 4 6 4
Whipped cream 1 Tbsp 58 0.5 0.5 6
Whipped cream, light 1 Tbsp 45 0 0 5
Yogurt, fruit, lowfat 1 cup 231 42 9 3
Yogurt, Non-fat 1 cup 120 17 13 0
Yogurt, Plain, lowfat 1 cup 129 17 13 1

Fruit Group

Food & Description Portion Size Calories Carbs Proteins Fat
Apple 1 84 21 0 0
Apple Juice ¾ cup 84 21 0 0
Apricot 1 20 4 1 0
Avocado ½ medium 167 6 2 15
Banana 1 121 27 1 1
Blackberries 4 oz 64.5 14 1 0.5
Blueberries 4 oz 72.5 16 1 0.5
Cantaloupe ½ cup 32 7 1 0
Cranberry Juice Cocktail ¾ cup 108 27 0 0
Fruit salad, canned in heavy syrup ½ cup 100 25 0 0
Grapefruit, white ½ 44 10 1 0
Grapes ½ cup 60 14 1 0
Honey Dew Melon 3 oz 222.5 52 2.5 0.5
Kiwi 1 52.5 11 1 0.5
Mango ½ medium 78.5 18 0.5 0.5
Orange 1 68 16 1 0
Orange Juice ¾ cup 80 19 1 0
Peach 1 44 10 1 0
Peaches, canned in heavy syrup ½ cup 108 26 1 0
Pear 1 104 25 1 0
Pineapple 4 oz 62.5 14 0.5 0.5
Pineapple, canned in juice ½ cup 80 20 0 0
Pineapple Juice ¾ cup 104 25 1 0
Plum 1 42.5 9 0.5 0.5
Raisins, seedless 1/3 cup 164 39 2 0
Red Raspberries 4 oz 60.5 13 1 0.5
Strawberries ½ cup 20 5 0 0
Watermelon ½ cup 28 6 1 0

Now, to set some goals!

Tip #1 – START with goals YOU have control over

“Carve out 6 pack abs.”  “Finish top 10 in next marathon.”  “Lose 10kg in 6 months.” Those are all great goals, BUT you don’t have direct control over any of them.  Rather than set yourself up for disappointment, focus on goals that you have direct control over.

Goals like “Workout 5 days a week”, “Prepare healthy meals for the entire week”, “Only eat out once this week”, are all great goals to focus on.  By focusing on what you can control, you’re less likely to get discouraged and throw in the towel.

Tip #2 – Split goals up between short term and long term

You should START with simple goals that you have control over so you can see your progress and feel good about every step you’ve taken in the right direction.

At the same time, don’t be afraid to reach for the stars.  Just remember not to be discouraged if you don’t accomplish a really difficult goal the first time around.  That’s why it’s called a challenge.  (If it does not challenge you, it will not change you!)  Chances are,  if you didn’t knock down that goal the first time, you probably learned something valuable that will take you one step closer to achieving it the next time.  Just remember- “If you’ve never failed, you’ve never tried anything new”.

Tip #3 – Set a timeline for your goals

By setting a specific timeline for your goals, you’re more likely to stay on track.   Setting a timeline solidifies the goal.  It moves your thought process from thinking of the goal as something that MAY happen in the future to something that is actively happening right now.

Sign up for a triathlon, bodybuilding competition, or one of the popular themed races- where themes range from mud to zombies to princess tutus and everything in between.  Once you send in your registration, not only do you have something to look forward to and work toward, but you also have a solid date and timeline set.

Tip #4 – Be specific

“I’m going to eat vegetables with every meal” is much more likely to happen than “I’m going to eat healthier”.  By setting specific goals, you’re more likely to accomplish them since you know exactly what you need to do.

Tip #5 – Find your purpose

“Getting that summer body for the beach” may have been your initial goal- and that’s fine, but personally found that unless there is a greater purpose, the goal doesn’t mean as much – which may result in you abandoning it all together.

For us at THE EDGE, we want to inspire you.  We do not want you to struggle, so that is why we are here for you – to talk to us whenever you feel like quitting or feeling down and demotivated.

We want a healthy lifestyle to be second nature for you.  Young children WATCH your every move and often mimic it exactly. We want to motivate YOU to motivate our youth to also learn from their elders to live a healthy, fit life – every action has a ripple effect – in fact – being healthier is a GREAT one!!!

Tip #6 – Don’t dwell on shortcomings

We all have off days.  Sometimes you will forget to plan a week and meals, and then you dive into that fast food and eat whatever you want. And when that happens, own it – then move on.  Dwelling on your failures- or worse, making excuses for them, won’t help you move forward a single step.  Accept the failure, access why you failed, and move forward from there.

Tip #7 – Celebrate small (and big) victories

No matter how much you think you’ve failed, there’s always SOMETHING you did right.  Focus on that when it feels like all else has gone wrong.  Giving up on your fitness goals after a bad day is like slashing three of your tires because you got one flat.  Celebrate your small victories – they’ll be the ones keeping you on track with your goals- so before you know it, you’ll be celebrating the big ones.

That’s it!  That’s all we’ve got.  Happy goal setting.  Set goals.  Knock ‘em down.  But also remember that at the end of the day, all we can do is our best.  And if that wasn’t good enough today, there’s always tomorrow.  Never give up!!!

 

The Edge Health and Adventure club

Tel: 083 763 9661deadlift_girl_clean[1]

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The Edge Health and Adventure Club