Para conseguires ter bons results, não basta ir treinar, precisas também de uma boa dieta.
But before you build your own diet, you need two things.
First you need to define what your goal is.
Queres ganhar muscle mass ou perder peso?
Depois, com o objetivo definido, precisas de saber quantas calories deves ingerir para atingir o teu objetivo.
Only after knowing how many calories you need can you create an effective diet to get the results you want.
Mifflin-St Jeor equation
The Mifflin-St Jeor equation is a simple formula for calculating your basal metabolism.
Basal metabolism corresponds to the calories that your body needs to keep functioning in a healthy way.
However, it does not take into account your daily activity, so it is only part of the story.
How to calculate basal metabolism?
The formula for calculating your basal metabolism differs slightly between men and women.
Below is the formula used for each one.
(10 x Body weight) + (6.25 x Height) - (5 x Age) + 5 = Basal Metabolism
(10 x Body weight) + (6.25 x Height) - (5 x Age) - 161 = Basal Metabolism
Manuel measures 1.80m, weighs 60kg and is 23 years old.
He realizes the importance of food to achieve good results, so he decides to calculate how many calories he needs each day.
The account for Manuel is as follows.
(10 x 60) + (6.25 x 180) - (5 x 23) + 5
600 + 1125 - 115 + 5 = 1615
Therefore, Manuel's basal metabolism is 1615 Kcal.
However, this is just the value for Manuel to keep his body functioning, in the minimum conditions.
These are the calories your body uses without Manuel getting out of bed.
In other words, we need to do some more calculations.
After calculating your basal metabolism, you need to take your daily activity level into account.
If you take only the calories from your basal metabolism, the result is simple.
You will lose weight.
Use the table below to calculate the number of calories needed to maintain your current weight.
Little or no exercise
Light exercise (1 to 3 times a week)
Moderate exercise (3 to 5 times a week)
Intense Exercise (6 to 7 times a week)
Maximum intensity (twice a day, etc.)
You must use the value of your basal metabolism, and multiply by the number that corresponds to your type of activity.
The table is based on the level of exercise, but it is important to also take into account your daily life.
If you only train twice a week, but your work is extremely physically demanding, you should use a higher multiplier.
If, on the other hand, you train five times a week, but spend the rest of the day sleeping, you can use a lower number.
In the case of Manuel, he trains four times a week and during the day he goes to college.
Looking at the table, the correct calculation would be.
1615 x 1.55 = 2503 Kcal
Manuel, in order to maintain his current weight, should ingest approximately 2503 Kcal per day.
Gain or lose weight
Now that you know how many calories you need to maintain your current weight, the last step is missing.
Se quiseres gain muscular mass, precisas de acrescentar calorias.
If, on the other hand, your goal is to lose fat, you must reduce calories.
Let's call Manuel again to illustrate how you should do this.
If Manuel wanted to gain muscle, he should take his 2503 kcal and add 300 kcal.
That is, your muscle mass diet was going to be composed of approximately 2803 kcal.
If, on the other hand, Manuel's goal was to lose weight, he would remove 300 kcal at the amount necessary to maintain his current weight.
That is, to lose weight, Manuel's diet would have approximately 2203 kcal.
These calculations offer approximate values, but not exact values.
You should use these numbers as a basis for building your diet, but it is also important to note the results they give you.
If after three weeks you are not able to gain weight with these values, you should increase the calories.
If, on the other hand, after three weeks you are not able to lose weight, then you should reduce.
Also, don't forget to use adequate amounts of each macronutrient to get these same calories.
Our article how much protein do I need per day it helps you in that matter.