Nutrition is a key component and health and wellbeing.
Finding a nutrition plan that suits your lifestyle and goals can be challenging. The following information is general nutrition information and should be verified as suitable through a GP and nutritionist.
Basal metabolic rate
Step 1 - Calculate your BMR
Your Basal Metabolic Rate (BMR) is the calories required to keep you functioning at rest. This can be calculated using some baseline information including your height, weight, age and gender. There are two primary formulas which provide slightly different results. To work out your BMR click the link below.
how much to eat?
Step 2 - Set a calorie target based on your goals
To lean down there is a requirement for your body to have a calorie deficit. To maintain you need to consume the same amount of calories that you burn. To grow in size you need to be in calorie surplus. 1kg of body fat is equal to 7000 calories.
Therefore to loose 1/2kg a week you would need to be in a deficit of 3500 Cals per week / 500 Cals per day. A good exercise session for one hour can burn over 500 calories.
To set your calories use this formula:
BMR + Exercise +/- your goal (surplus/deficit)
Example: BMR is 1600 Cals. Exercise each day is 400 Cals. Goal is loose 1/2kg
1600 + 400 - 500 = 1500 Cals
Step 3 Set Macro Profile
To fuel the body, allow repair and recovery, maintain energy levels and maintain health and longevity the body requires carbohydrates, protein and fats. The start state for a balanced macro profile is 40% carbohydrates, 30% protein and 30% fat. This profile can then be adjusted based on energy levels, recovery and general function.
Macro targets depending on your calorie target can be gained from the table below.
Step 4 Select Meals
Meals that are enjoyable and satoisfying are the most likely to be maintained. Selecting meals that are nutrient rich, have a balanced macro profile and do not have any adverse effects on the body should form the basis of your diet.
Basic Meals Options
Checkout the meals options provided by corssit.com
track your progress
You can track your nutrition through health and fitness Apps such as MyFitnessPal. Entering your meals will give you a snapshot of your nutrition and assist in aligning your meals to your nutrition plan.