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Estimating your Daily Caloric Needs

This worksheet was prepared by Andrea Bourgeois for NutriQuest Nutritional Services (416) 433-7071

Estimating your Daily Caloric Needs

Less active: Little or no purposeful exercise, such as when you’re taking a break from training or recuperating from an injury or illness.

Body weight (in pounds) x 12 to 13 calories per pound =__________calories

Moderately active: Approximately 45 to 60 mins/day of moderately intense exercise, 3-5 days of the week.

Body weight (in pounds) x 14 to 15 calories per pound =__________calories

Very active: Approximately 60 to 120 mins/day of moderately intense exercise most days of the week

Body weight (in pounds) x 16-20 calories per pound =__________calories

Extremely active: Training for an ultraendurance event, such as an Ironman or Eco challenge.

Body weight (in pounds) x 25 to 30 calories per pound =__________calories

Please be sensible and make choices from the Canada Food Guide. A well balanced food plan which focuses on whole foods is the best approach! I fully believe that nutrition is the foundation to fitness. The more you work, the more your relationship with food changes. Use your calculators in the online clinic to determine calories burned on your runs, and think about it when you are making food choices. A brownie (for example) will take a 30 minute run to burn off! Not only that, it is nutritionally void food that adds empty calories to your daily intake.

1 pound = 3500 calories. To lose 1 pound, you must have a 3500 caloric deficit! That's a lot!

Here's a tip: The healthiest foods will be found on the perimeter of your grocery store. Focus your shopping there, and try to avoid the inner aisles where you will find more processed foods. Remember vegetables (without butter or sauce) are FREE calories that will help fill you up and add a tremendous amount of fiber to your diet. They are also a rich source of nutrients. FREE calories mean that it takes as much energy to digest them as they have in them.

  • Drink plenty of fluids before, during and after exercise. 1-2 (8oz) glasses approx. 1 hour before. Constantly be sipping or going to fountain every 10-15 minutes during to keep properly hydrated. (150-250ml at 15-20min. intervals – 30 ml. equals one gulp). More if activity is very aerobic in nature (Daily 8-10 x 8oz glasses) 
  • Eating Guidelines: Large meal: 4-6 hours pre activity. Small meal: 2-3 hours pre activity. Large Snack: 1-2 hours pre activity Small Snack: 20-60 min. pre activity
  •  Have a light carbohydrate/protein food mix immediately following exercise to help restore depleted glycogen and begin assisting in the repair of muscle tissue. Ratio of carb/ protein is 3-4: 1. (i.e. tuna on toast with an apple; or a piece of chicken with yogurt)
  •  Drink water when feeling hungry – May be thirst sending the brain a false hunger signal. If still hungry after a glass then light snack.


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