The Plan - Food

Eat 6 meals per day balancing the intake of carbohydrates 40%, protein 40% and fat 20% and staying under an individual caloric intake goal. The daily caloric goal per player can be calculated by the 4 steps below. Exercise is another crucial component to be covered in another post.

1. Calculate BMR (link)
2. Multiply by an Activity Modifier see below
3. The product is the Maintenance number of calories required
4. Subtract some planned deficit to reach the daily target.
   
   
   
   
   
   
   
   
   
   Activity Modifiers
   

   Sedentary = BMR X 1.2 (little or no exercise, desk job)

   Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)

   Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)

   Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)

   Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job