Skip to main content

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.

NUTRITION & HYDRATION FOR EXERCISE: 
  • 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.

Comments

Popular posts from this blog

I don’t have a Diastasis- Why is my abdomen still distended postpartum?

I get asked this question all the time! Here is my answer: Research has shown that 100% of pregnant women will develop some degree of diastasis recti. A diastasis is a lateral separation in the abdominal wall between the recti or “six pack”, due to a stretching of the midline connective tissue or “linea alba”. Although some diastasis will heal postpartum, in many cases a separation will remain without restorative exercise. Distention from DR will present as a doming in the midline. Women who heal a diastasis spontaneously or through restorative exercise may still find that their abdomens are distended, particularly after a meal and/or at the end of the day. If there is no diastasis, why is this? This abdominal distention does not occur in the midline, but rather across the entire abdominal wall. This is due to a weakened hypotonic TVA- transverse abdominis muscle. The TVA is the deepest anterior abdominal muscle, wrapping around the midsection like a girdle, with a left an

New Website & BodyRock TV Articles

I have been MIA building a website to launch for momentum into 2011. It is part of my "big push" master plan which, according to my wellness approach, applies to every area of my life- from workouts, nutrition, family, business.... I declare 2011 the Year of the Hard Body in every way! I just surfed onto my website dashboard to see that I have over 2000 webpage views, mostly referred from this blog and BodyRock TV ! Amazing! If you wouldn't mind taking a moment to complete my website feedback form when you are there I would greatly appreciate it! Further to, I have emailed with Zuzana from BodyRock about contribuing pre & postnatal information for adapting her workouts. I have written 2 articles "Prenatal BodyRocking" and "Postnatal BodyRocking" which I hope will appear on her website soon! I am gaining momentum heading into 2011! I have a modified raw food 7 day cleanse planned, as well as new fitness goals for myself. 2010 was the Year of t

Teaching!

I love teaching. It is one of my passions and I am working towards incorporating more of it into my professional repertoire. As a personal trainer I teach 1-on-1 all day every day. When I present to groups, I reach more people at the same time. Since 2006 I have been giving talks at the Running Room to clinics of all distances. I love educating runners about core, effective cross training, incontinence, and the importance of training smart. Knowing they all want to be uninjured and still running in 10 years, they are a captive audience and I am always very well received. My runners give me great feedback, they love my talks, and the instructors keep inviting me back. I think my genuine enthusiasm comes through, and is a tremendous strength of mine when teaching. In 2014 I designed a Trainer Trainer Workshop to educate other fitness professionals on Diastasis Recti, pelvic floor wellness, and safely training the pre and postnatal demographic. It's a 4 hour presentation that I