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

Core Breath 101- the foundation

Here is a field report I wrote on core breath. I am posting it here for the clients who have been geeking out with me on core rehabilitation, and for anyone else who has interest in the practical application of core function. I am going to post this in installments bc it is so long..... Core Breath as Applied to Advanced Exercise- Pfilates & Beyond Not JUST for your pre and postnatal clients! This is a current field report of Core breath and Pfilates as applied to advanced strength training. I have been practicing both core breath and pfilates for over a year.  The application of the exercises to my client’s programs has given me a lot of feedback and insight into their functionality. Retraining core function is a process of mastery. With cues through exercise we retrain the core to function autonomously, supporting not only advanced exercise but also everyday meaningful movement and activities. It all begins with core breath: I work with many pre a

Kate's Guide to Getting the Correct Sports Bra!

I wear an unusual size and it took me years to unlock the secrets to bra fitting (and finding!) I suffered for years in improperly fitting bras, and during exercise I would wear 2 or 3 just to get the support I needed.  E very woman needs support while performing sports; not having proper support means that there is extra stress put on the back during various activities. Even low-impact exercise s done without the support of a sports bra can result in strain on the upper back and shoulders that can result in pain or worse- injuries that may develop over time. Sports bras affect a woman’s posture. Exercising without support can result in slouching to prevent painful bouncing which throws the back and hips out of alignment and impedes form, leading to potential injury. The most common mistakes are when women wear a bra that is too small in the cup and too loose around the body for example a 38e instead of a 36f. Note: When you go down a band size, go up a cup! Step 1: T