Apparently in the State of Florida, there are no requirements for someone to call themselves a Nutritionist. For today, I will be doing the math and calling myself one.
Assumptions will be stated for all levels and for me, personally, at 186 pounds as of this morning. If you don’t have a scale you can use first thing in the morning after your “bowel movements” this is a good excuse for you to go to the thrift store or charity shop and buy one. Weight should be taken at the same time every day, with the same lack of clothes – nude. Put the scale on tiles or similar hard surface. That’s why they’re typically called a “Bathroom Scale”.
Since I am on my day off from cardio, I am looking at the numbers from a Canadian Study on Diet at this link: https://runningmagazine.ca/health-nutrition/how-much-protein-do-runners-need/
It starts of with three numbers.
- .36 grams protein per pound for non active adults.
- .50 grams protein per pound for the low end of active adults
- .90 grams protein per pound for the high end of active adults.
So? What does this mean?
Of course since I am the only adult here and I go from being merely active to stupidly active, I’ll do the math on myself on all three levels.
Also the recommendations from the Cleveland Clinic as quoted are as follows:
- 20-30% of calories per day from Protein
- 50-60% of calories per day from Carbohydrates
- 20-30% of calories per day from Fat.
The numbers they give are:
- 4 calories per gram of Protein
- 4 calories per gram of Carbs,
- 9 calories per gram of Fat.
This reduces everything to a Math Problem from Algebra One.
The numbers I will use are rounded because it makes it easier for folks who can’t Math:
- 25% for Protein
- 25% for Fat,
- 50% for Carbs.
Fat is for “long term energy” in a diet.
Carbs for “short burst energy”.
Protein is for building muscles to get you going, generally.
- 186 X .36 = 66.96g protein
- 186 X .36 = 66.96g fat
- 186 X .36 X 2 = 133.92g carbohydrate
This means that in a “non active Diet”, my calorie intake should be:
- 66.96 X 4 = 267.84 calories protein
- 66.96 X 9 = 602.73 calories fat
- 133.92 X 4 = 535.68 calories carbohydrates
Total diet would be for me if I were sitting all day:
267.84 + 602.73 + 535.68 = 1406.25
Luckily I am never quite that inactive. On a slow day, I walk 3 1/3 miles. With a herding dog like Rack, he needs that.
Taking this further, for a merely active person, their factors say that it’s .5g protein per pound. Consider this “my off day” or “my non-race day”
- 186 X .5 = 93g protein
- 186 X .5 = 93g fat
- 186 X .5 X 2 = 186g carbs
This means on the day that I’m not doing my usual 2 hours of cardio per day (I do this four times a week), I should have a calorie intake of:
- 93 X 4 = 372 calories protein
- 93 X 9 = 837 calories fat
- 186 X 4 = 744 calories carbs
372 + 837 + 744 = 1953 calories total
Finally on “Race Day” or a day where I am doing my 2 hours cardio per day on inline skates or on my bike plus the 3 1/3 miles walking the dog…
- 186 X .9 = 167.4g Protein
- 186 X .9 = 167.4g Fat
- 186 X .9 X 2 = 334.8g Carbs
Which translates on Race Day to:
- 167.4 X 4 = 669.6 calories protein
- 167.4 X 9 = 1506.6 calories fat
- 334.8 X 4 = 1339.2 calories carbs.
669.6 + 1506.6 + 1339.2 = 3515.4 calories total.
Obviously, there are things that I can learn from this.
- Always adjust intake on “off days” since you just don’t need the extra piece of cake.
- Your weight varies from mine, increase or decrease the number by the proportion: 173/186 = .93 so the off day would be 1816 calories for a 173 pound person.
- To lose weight, reduce calorie intake or increase your exercise. I argued against that for quite a while until I lost 40 pounds over the year of Covid Lockdown by embracing it. However, I would not personally reduce my intake by more than 10 percent of needed at one time because I know I get sluggish.
- Finally, the proportions of Protein/Fat/Carbs are rounded. You can up the protein for Keto or for Weightlifting/Strength training and other anaerobic muscle building exercises.
After all, your body functions differently than mine. When I stand with my heels and back flat against the wall I can see my toes. If they disappear… that’s when to take action.
If you want a beach body today, you should have started a year ago, but you can have one for next summer.
It’s a wall of numbers, good luck, it’s meant to give you pause for thought. And hey, you get what you pay for, I’m just a blog writer, not your coach!