Day 217 – Food Math

Today I decided to post some of the stuff I’m working on fitness-wise. It’s an axiom that “abs are built in the kitchen” and I am no stranger to calorie calculation and meal planning.

As a result, here are the body composition numbers I’ve crunched so far:

*Body comp as of Sept 17 1014*

WEIGHT: 240 lbs (108.862 kg)
WAIST: 45 & 2/8 ”

BODYFAT: 19.6% (47.04 lbs) (21.336952 kg)
LBM: 192.96 lbs (87.525048 kg)

CALORIE INTAKE EQUASION
Harris-Benidict
BMR = 66 + (13.7 x wt in kg) + (5 x ht in cm) – (6.8 x age in years)

Katch McArdle
BMR = 370 + (21.6 x lean mass in kg)

BMR: 2356 kcal (Harris-Benedict)

TDEE x (1.725 hard exercise every day): 4064

DEFICIT CALORIES PER DAY( – 20 % or 812 kcal): 3252

MEAL PLANS

MACRO BREAKDOWN

WHOLE DAY
CALORIES: 3252
CARBS: 55% – 1788.6 kcal – 447 g
PROTEIN: 30% – 975 kcal – 243 g
FAT: 15% – 487.8 – 54.2 g

ONE MEAL (5 a day)
CALORIES: 650
CARBS: 55% – 357 kcal – 89 g
PROTEIN: 30% – 195 kcal – 49 g
FAT: 15% – 97 kcal – 11 g

The result of this is that I can now use cross-multiplication to derive the amount of macronutrient any amount of food will give me, and plan it into a meal. This looks really complex but the ultimate goal is to find out how much energy your body is expending and eat more (or less) of that amount to change your body composition.

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