Good question! I'm not a dietician. Nor am i a cook! I'm just a guy trying to survive and maintain a healthy-ish diet at the same time.
So why am i bothering to put the approx calorie count down with the meals?
I try to aim each meal to be around 600 calories. On the basis that i'll eat 3 meals a day, thats 1800 calories, plus snacks etc during the day, that brings me up to somewhere in the region of 2400 cals per day. I've calculated that i need around 2400 cals per day to maintain my bodyweight and nearer 3000 to increase. Throw in a weight gain shake or similar, and i've hit my 3000 calorie target.
bodyweight (lb's) x 16 = maintenance calories. low metabolism people probably ought to use x14 or x15
bodyweight (lb's) x 20 = weight gain calories. low metabolism people may want to use x18 or x19
i would imagine the figures for females will be lower, like say x12 for maintenance and x15 for gain. For weight loss, reduce these numbers the other way.
i'm not bothering to break down the calories into their 'macro nutrients' of protein, carbs and fat. I use full fat milk and a little bit of fat on my bones won't do me any harm.
2008-06-10 @ 10:44