Smart Fitness Watch
How many calories should you eat every day? How much carbohydrate and protein should be absorbed daily to improve exercise performance and body quality? Here are the guidelines for athletes' daily nutritional requirements from nutrition scientists. You can try to calculate your daily nutritional requirements and design your personal diet.
1.Quantity of heat
Your daily caloric requirement depends on your genetics, age, weight, body, daily activity and training schedule.
Step 1. Estimate Resting Metabolic Rate (RMR)
Resting metabolic rate is the number of calories you burn while doing nothing and resting for 24 hours. It represents the minimum amount of energy the body needs to stay normal.
| The boy | 10 x weight (kg) + 6.25x height (cm) - 5 x age +5 |
| The girl | 10 x weight (kg) + 6.25 x height (cm) - 5 x age -- 161 |
Take a 30-year-old male athlete (70kg, 178cm) as an example:
(10 x 70 kg) + (6.25 x 178 cm) - (5 x 30 years) +5 = 1668 calories
Step 2. Calculate your daily energy expenditure
Estimate your level of physical activity (PAL), which is a ratio of your daily energy expenditure to your resting metabolic rate that probably measures your level of daily activity.
| Most of the time is not very active or static. | 1.2 |
| To be alive. | 1.3. |
| Medium live oyster. | 1.4 |
| Live oyster. | 1.5 |
| Very lively. | 1.7 |
Take the example of a moderately active male athlete: 1668 calories x 1.4 = 2335 calories per day
Step 3. Estimate calories burned during exercise
Male cyclists, for example, burn 715 calories during exercise.
| Exercise | Calories per hour. |
| Aerobic exercise (high stress). | 500 |
| Aerobic exercise (low exercise). | 357 |
| Badminton | 250 |
| Football | 710 |
| Tennis(single person). | 572 |
| Boxing | 643 |
| Cycle | 429 |
| Run | 715 |
| Judo, karate, taekwondo | 715 |
| Swim | 786 |
| Strength training | 429 |
Step 4. Add up the values from steps 2 and 3. This is your calorie requirement for your current weight.
In the case of the male athlete, his daily caloric intake is 2335+715 = 3050 calories.
After calculating your daily caloric intake, you can develop a personal nutrition plan based on your goals:
If you want to lose body fat/weight: You should cut your caloric intake by 15%, or multiply your caloric intake by 85%. In the case of the male athlete mentioned above, he should eat 3050 x 0.85 = 2593 calories a day.
If you want to gain weight/muscle: then you should increase your calories by 20%.
For example, the male athlete should eat 3,050 x 1.2 = 3,660 calories per day.
If you've calculated your daily caloric intake, allocate your own portion of calories before you order.
Wearing a BP Smart Watch which can count calories you buried will help you a lot to keep healthy.