Where To Start

Where To Start?
Know Your Requirements
Use the following chart to estimate the calories needed to maintain a desired weight, (considering moderate exercise).

Nutritional Calculator 
Daily Calorie Requirement = Your Weight_____x 14 = Total Daily Calories 
• If your goal is to lose weight subtract 10% from this number.
• If your goal is to gain weight add 10% to this number.

Using this formula a 180 pound man would be as follows: 
• Total Calories Per Day = 2250
• Total Calories Per Meal = 420 (2520 divide by 6 meals)

Now break these calories down to protein, fat and carbohydrates: 
• Protein = 30% (daily total 756 calories)
• Fat = 20% (daily total 504 calories) • Carbohydrates = 50% (daily total 1260 calories)

Determine the calorie requirement from protein/carbs/fats for each meal:
• Total Calories Per Meal = 420 • Protein Calories Per Meal = 126 Calories (31 grams of protein - 126 divided by 4)
• Carb Calories Per Meal = 210 Calories (52 grams of carbs - 210 divided by 4)
• Fat Calories Per Meal = 84 Calories (9 grams of fat - 84 divided by 9)