Nutritional Programming 101

 

Goal

Protein

Carbohydrates

Fats

Endurance

1.2 to 1.6 g/kg/day (0.5 to 0.7 g/lb/day)

  • 3 to 5 g/kg/day (1.3 to 2.2 g/lbs/day) for the general population and athletes who partake in low-volume training or mostly skill-based training
  • 5 to 8 g/kg/day (2.2 to 3.6 g/lbs/day) for athletes who partake in moderate-volume, high-intensity training – This can be defined as athletes engaging in 2 to 3 hours of training per day for 5 to 7 days per week.
  • 8 to 10 g/kg/day (3.6 to 4.5 g/lbs/day) for athletes who partake in high-volume, endurance-based training – This can be defined as athletes engaging in 3 to 6 hours of training per day for 5 to 7 days per week.
  • About 12 g/kg/day (5.4 g/lbs/day) for athletes who partake in very-high-volume, endurance-based training – This can be defined as athletes engaging in > 6 hours of training per day for 5 to 7 days per week.

1 g/kg/day (0.4 g/lb/day)

Strength/Power

1.6 to 2.2 g/kg/day (0.7 to 1.0 g/lbs/day)

Approximately 5 to 6 g/kg/day (2.2 to 2.7 g/lbs/day)

About 30% of total daily calories (about 1 g/kg/day or 0.4 g/lb/day)

  1. Set a goal.
  2. Determine the total daily energy requirements adjusted for the goal.
  3. Set the protein macronutrient target.
  4. Set the fat macronutrient target.
  5. Set the carbohydrate macronutrient target.
  6. Individualize and convert numbers to food and habits.
  7. Monitor, evaluate, and adjust. 
Setting Deficits:

Weight-loss goals should fall in the range of 1 to 2 pounds (0.4 to 0.9 kilogram) per week or 0.5% to 1.0% of body weight per week. Using previous examples, simple math can determine ranges of calorie deficits for both absolute pounds (or kilograms) per week as a goal or based on a percent of body weight.

  • 1 lb (0.45 kg) per week = 3,500 kcal per week deficit / 7 days = 500 kcals deficit per day
  • 2 lbs (0.9 kg) per week = 7,000 kcal per week deficit / 7 days = 1,000 kcals deficit per day

For setting deficits based on body weight, the relative deficit changes substantially. This might be a more realistic way to calculate deficits. Take two very different examples: a 130-pound (58.96-kilogram) person who is aiming to lose roughly 10 pounds (4.53-kilograms) and a 325-pound (147.41-kilogram) person who is aiming to lose 125 pounds (56.69 kilograms).

Case 1: 130-pound (58.96-kilogram) woman losing 1% body weight per week

            Weekly weight loss: 130 x 1% = 1.3 lb (.58 kg)

            Weekly deficit required: 1.3 lb x 3,500 kcal/lb = 4,550-kcal deficit

            Daily deficit required: 4,550 / 7 days = 650-calorie-per-day deficit

Case 2: 325-pound (147.41-kilogram) woman losing 1% body weight per week

            Weekly weight loss: 325 x 1% = 3.25 lbs (1.47 kg)

            Weekly deficit required: 3.25 pounds x 3,500 kcal/lb = 11,375-kcal deficit

            Daily deficit required: 11,375 / 7 days = 1,625-calorie-per-day deficit

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