How to calculate your caloric needs and a peek into my diet
Posted Feb 20 2013 4:00am
I’ve had people ask me for months now to show what a normal day of eating is like for me. I’ve hesitated for so long because individual nutritional needs and amounts of calories per day vary so much from person to person. When I first started blogging I saw that most people posted their meals regularly and they always looked so much healthier than what I was eating! I’d compare myself to them and feel like my diet wasn’t ‘good enough.’ Hence why I haven’t done this post until now. However, I do think it’s important to know how many calories you need a day and after I show how to calculate that I’ll get into what my basic diet looks like.
Here is an example using my information (I’m 5’2″ and 112 lbs):
BMR = 655 + 483.84 + 291.4 – 136.3 = 1294
That number is approximately how many calories my body needs just to survive. Now, to calculate my AMR I multiply my BMR times 1.25. I went with 1.25 since I don’t always maintain a vigorous activity level:
AMR = 1294 x 1.25 = 1617
This is how many calories I burn on an average day given my activity level. The sample day of food I’m about to show you is only 1450 calories. I can’t remember the last time I ate that amount as I almost always eat 1600 to 1800 a day (closer to 2000 on long run days!) However, this is what my meals look like often and I wanted to make sure that if I didn’t snack/eat more that day that I was still getting enough protein/fat.
Breakfast: 367 calories, 34 grams of protein and 6 grams of fat.
1/2 cup of oatmeal with 1/2 scoop Pure Protein protein powder.
Green smoothie with 1 cup of spinach, 1/2 frozen banana, ginger, lemon, 1/4 cup Publix Greenwise Protein Poweder and 1 cup of almond milk.
Lunch: 385 calories, 9.25 grams of protein, 19.5 grams of fat.
Salad with 1/8 cup walnuts, 1/3 small box raisins, 2 T. goat cheese and 1.5 T light balsamic. Apple covered in cinnamon!
Snack: 285 calories, 17 grams of protein, 8 grams of fat.
1/2 c. cottage cheese with 1/3 c. pineapple. Toast with 1 T. jam and 1/2 T. chia seeds.
Dinner: 290 calories, 28 grams of protein, 3 grams of fat.
3/4 c. egg whites with 1 frozen morningstar sausage patty and 1/4 cup salsa. 1 cup of steamed veggies on the side.
Dessert: Keep it around 100 calories (single serve popcorn, vitatop or my favorite microwave cake!)
Daily Total: Calories 1452, protein 88, fat 36.
Like I said I almost always eat more than this, usually in the form of a morning snack after my workout (protein bar, waffles,…). I’ve also been eating a sweet potato a day steamed in the microwave with some cinnamon and honey! If you have any questions on calculating BMR or AMR please ask me! I’m a teacher – I love to help educate people :)
For those of you who calculate your AMR were you surprised by the result?
Do you have a certain amount of protein you try to eat a day?