Calories IN vs Calories OUT
Q: How many calories they should I eat?
A: It depends if you want to lose weight, gain weight or reshape your same weight.
Industry standards have most women eating 1200-1500 calories and men 1500-1800
calories per day to lose weight. If you want to gain weight, you need to eat more
than you burn. If you want to stay the same weight, but just reshape your physique,
you should eat as many calories as you currently burn. (formula below)
Complete Formula to
find approximately how many calories you burn a day:
(NOTE: this is the number of calories it takes to maintain your current weight)
If you eat 500 calorie less than you are burning a day, you would
lose one pound a week (500 X 7 = 3,500). You can also
increase your deficit by
burning more calories a day.
VARIOUS DIET PROFILES
Here is the breakdown for popular diet programs to see how they distribute carbs, fats and proteins
There are 4 calories per gram of protein (P), 4 calories in one gram of carbohydrate (C),
7 calories in a gram of alcohol (A) and 9
calories per gram of fat (F).
Since BCxers are training hard and want to increase strength and endurance, participants may want to increase their protein intake. According to the American College of Sports Medicine, Protein recommendations for endurance and strength-trained athletes range from 0.5-0.8 grams per pound of body weight (1.2 to 1.7 g·kg-1 body weight). Here are a few examples below. (click HERE to read ACSM journal on nutrition and athletic performance.)
Learn MORE in our Handbook.
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NEW HANDBOOK AVAILABLE ONLINE
Don't blow your hard work in BCx on a poor diet.
Learn everything you need to know to succeed in our helpful Handbook.
This book was specifically written for our local BCx Boot Campers. It was so successful, we decided to make it available for our online BCxers too! This book is packed with simple truths and helpful analogies to help you "get" diet and fitness like you've never understood it before. It's a small investment of time and money for a BIG reward.