4 calories per gram of protein

4 calories per gram of carbohydrate

7 calories per gram of alcohol

9 calories per gram of fat

 

To maintain weight

1-2 hrs cardio per day - body weight (lbs) x 17

1 hr weights per day - body weight (lbs) x 15

 

To lose weight

15% reduction in calories

 

Number of calories in a gram of food.

<0.5 : very low energy density

0.6 - 1.5 : low energy density

g Carb per day = body weight (lbs) x A

A=3 for 1 hour exercise per day

No more than 10% calories to be from sugar

>10g/100g sugar - high sugar

<2g/100g sugar - low sugar

<0.2g/100g sugar - sugar free

g protein per day = body weight (lbs) x 0.36 (sedentary)

g protein per day = body weight (lbs) x 0.5 (cardio 3-5 times a week)

g protein per day = body weight (lbs) x 0.7 (strength training)

 

Alternatively 1-1.5g protein per lb of lean body mass

No more than 1/3 fat intake up to a maximum 20g to be saturated fat

 

>20g/100g fat - high fat

<3g/100g fat - low fat

<0.15g/100g fat - fat free

 

>5g/100g sat fat - high sat fat

<1g/100g sat fat - low sat fat

>6g/100g or serving - high fibre

>3g/100g or serving - a source of fibre

 

Minimum 18g per day

Ideal 25 - 30g per day

No more than 2400mg sodium or 6g salt per day

No more than 480mg sodium per serving

 

>1.25g/100g - high salt

<0.5g/100g - low salt

 

<40mg/100g - low sodium

If your sweat tastes VERY salty - it's a sign of not ENOUGH salt

Between 400 milliliters and 800 milliliters per hour for exercise

 

Alternatively 400ml 2 hours before workout and 250ml every 20 minutes during

women should drink 2-3 units per day maximum

liver processes 1 unit alcohol per hour

>2-3 units at one time, leave 48 hours for liver to recover

Binge drinking defined as 6 units in one session for women

Try to have at least 2 alcohol free days per week

No more than 300mg per day

1000mg per day recommended for women, 500mg (max) at a time

400 mcg a day