Last week I discussed eating for your body type and breaking down the macronutrient percentage goals for each type. Macronutrients are important, but you also need to be able to tailor your caloric intake based on your goals and activity level. Below is a table that will help you find your daily calorie intake range based on your activity level and goal.
For example, if I was a a moderately active individual that weighed 150 pounds (lbs) that had a goal of weight gain, by daily caloric range would be: minimum 150 x 18 = 2,700 calories maximum 150 x 200 = 3,000 calories
It really is that simple. By figuring out your daily caloric needs and eating for your body type, you will be well on your way to reaching whatever goal that you have set for yourself. If you need help measuring your calories and macronutrients during the day, I highly suggest using the MyFitness Pal application on your phone. It is a free downloadable app that allows you to keep an active food journal and will give you a live nutritional break down. Check it out!
About the Author
Ryan Lockard, CSCS, CFNS, is the head trainer and founder of Specialty Athletic Training. He is President of the Autism Society of Oregon's Board of Directors and is accredited by the National Strength and Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist, as well as by the International Sports Science Association (ISSA) as a Certified Fitness Nutrition Specialist. Ryan has worked with individuals with special needs since 2007 and has over 10,000 hours of 1:1 instruction working with individuals that have various special needs.