- Created on 01 March 2014
- Written by jack miler
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Here’s an easy formula to help you estimate your daily calorie needs. For more personalized advice, we highly recommend you or your team consult with a registered dietitian (RD) who specializes in sports nutrition.
1. To estimate your resting metabolic rate (RMR), that is, the amount of calories you need to simply breathe, pump blood,children daily calorie needs and be alive:
Multiply your weight (or a good weight for your body) by 10 calories per pound (or 22 calories per kilogram).
……….. Weight (lbs.) x 10 calories/lb. =…………… calories for your RMR (resting metabolic rate)
Example: If you weigh 120 pounds, you need approximately 1,200 calories (120 x 10) to simply do nothing all day except exist.daily calorie needs weight loss (If you are significantly overweight, use an adjusted weight: the weight that is halfway between your desired weight and your current weight.)
2. Add more calories for daily activity—apart from your training and other purposeful exercise.
• 50% x RMR if you are moderately active throughout the day (apart from soccer)
• ~30-40% if you are sedentary
• ~60-70% if you are very active
50% x……………………. RMR = ……………… calories for daily activity
Example: A moderately active 120-pound soccer player requires about 1,200 calories for the resting metabolic rate and another 600 more calories for activities of daily living. This totals 1,800 calories per day—without soccer.
3. Add more calories for your purposeful exercise. The number of calories you need depends on your position (obviously, goalkeepers demand fewer calories than field players),daily calorie needs to lose weight your body weight, and your intensity of exercise. A 120- pound player who trains hard might need 500 or more calories during an hour of exertion; a 160-pound player might burn 700 or more calories per hour. During a highly competitive game, a player may run 5 to 7 miles and burn 1,100 calories (women) to 1,500 calories (men). See www.caloriesperhour.com for more specific calorie information.
…………………. exercise calories +………… daily activity +…………… RMR =……………….. Total calories
Example: A 120-pound soccer player who trains only moderately hard at an 11/2 hour-practice (during which she is standing one third of the time) may burn about 400 calories during the session. This brings her to about 2,200 calories per day to maintain her weight (400 soccer + 600 moderate daily activity + 1,200 RMR = 2,200).
Note: After a hard workout, soccer athletes tend to rest, recover and burn fewer calories than usual during the rest of their day. Observe if this happens with you. That is, notice if you are more sedentary (reading, TV, computer) after having done a tiring practice session. While you need that rest and relaxation to regroup,accurate daily calorie needs calculator you’ll also need to adjust your calorie requirements accordingly. Also, pay attention to your activity levels during the off-season. Some players continue to eat the same size portions (e.g. the large ice cream cone) even though they are far less active.
4. To lose weight, target 80 to 90% of total calorie needs.
80% x…………. total calories =………………………………… calories to reduce weight
Example: .80 x 2,200 calories = 1,760 calories, or more simply 1,800 calories/day
Hungry All the Time?
We commonly hear soccer players complain, “Once the soccer season starts, I’m hungry all the time.” They often feel confused by hunger and sometimes even feel guilty they are always eager to eat.
Hunger is normal; it is simply your body's way of talking to you, requesting fuel. After all, the more you exercise, the hungrier you will get and the more fuel you’ll need. Plan to fuel up or refuel at least every four hours. You should not spend your day feeling hungry—even if you are on a reducing diet. If your 8:00
A.M. breakfast finds you hungry by 10:00; your breakfast simply contained too few calories. You need a supplemental midmorning snack or a bigger breakfast that supplies about 25% to 35% of your day’s calories.
Come noontime, instead of thinking something is wrong with you because you are hungry again; enjoy lunch as the second-most-important meal of the day. Morning exercisers,calorie needs calculator in particular, need a hearty lunch to refuel their muscles; afternoon exercisers need a respectable lunch and afternoon snack/second lunch to fuel for their afternoon training.
Whereas some soccer players like to satisfy their appetites with big meals, others prefer to divide their calories into mini-meals eaten every two hours. Eat however suits your training schedule and lifestyle.daily calorie intake But whatever you do, eat when you are physically hungry. Hunger is simply your body’s request for fuel.
Just as you know how much money you can spend when you shop, some players find it helpful to know how many calories they can enjoy spending when they eat. Weight-conscious players,calorie calculator in particular, tend to underreact during the day and overeat at night. By targeting an appropriate (and often larger than normal) breakfast and lunch, soccer players can fuel themselves evenly throughout the day, learn to listen to hunger cues, and respond by eating appropriately-sized meals and snacks. daily calorie needs-counting should be a tool to get in touch with how much is okay to eat (as opposed to how little they can survive on).
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