- Bodyweight (kg)
- Height (cm)
- Age (yrs)
- Lean body mass (kg)
- Physical activity factor (i.e., sedentary=1; moderately active=1.12; very active=1.27; extremely active=1.45).
There are three basic body composition goals:
- Maintain bodyweight while losing fat and gaining muscle mass
- Decrease bodyweight while losing fat and gaining muscle mass
- Increase bodyweight while losing fat and gaining muscle mass
After calculating your recommended caloric intake, the next step is to determine your recommended macronutrient ratio. This ratio is dependent on one of four basic fitness goals:
- To gain muscle mass and strength
- To get lean
- To maintain bodyweight
- To gain power
Finally, the last step is to determine how many grams of each macronutrient you should be eating daily. This can be calculated based on your recommended caloric intake value and keeping in mind that there are about 4 kcals per gram of carbs and protein and about 9 kcals per gram of fat. For instance, if your current recommended caloric intake is 2300 kcals and your fitness goal is to get lean (40:30:30), then your macronutrient grams should be about 230g of carbs (2300 * 0.40 / 4), 173g of protein (2300 * 0.30 / 4) and 77g of fat (2300 * 0.30 / 9).
I recommend using the MealLogger app compatible with your iphone to track your goal Calories and carb and protein grams. This app allow you to log the foods you eat by taking a picture of the food with your iphone. You may also network with professionals within the fields of nutrition or personal training for guidance.
* EER (males) = 662 - 9.53A + PA (15.91W + 539.6H) or EER (females) = 354 - 6.91A + PA(9.36W + 726H) where
A = age
PA = physical activity factor
W = bodyweight
H = height