Nutrition Tool Kit

(5 Numbers Video Notes)

SECTION I: YOUR BMR (BASAL METABOLIC RATE)

There are three formulas you can use to calculate your BMR. Because the result of each formula will be more of an approximation, i encourage you to use all three and establish an average.

(Or, if you have had your InBody recently completed, it will calculate your BMR and you can skip to section 2.)

For your reference and use in the equations below:

Your body weight in kg = Your body weight (pounds) x .454
Your height in inches x 2.54 = Your height in cm

Mifflin-St. Jeor Equation:
Male: (10 x your weight [kg]) + (6.25 x your height [cm]) – (5 x your age [years]) + 5
Female: (10 x your weight [kg]) + (6.25 x height [cm]) – (5 x age [years]) – 161

Revised Harris-Benedict Equation:
Male: 88.362 + (13.397 x your weight (kg)) + (4.799 x your height (cm)) – (5.677 x your age (years))
Female: 447.593 + (9.247 x your weight (kg)) + (3.098 x your height (cm)) – (4.330 x your age (years))

Muller Equation (if you know your lean body mass and fat mass):
(13.587 x your lean body mass(kg)) + (9.613 x your fat mass(kg)) + (198 x sex (male = 1; female = 0)) – (3.351 x age (years)) + 674 As an alternative, the InBody assessment (available at Functional Elements) is a simple, accurate and painless way to determine your BMR in roughly 45 seconds

SECTION II: ESTIMATED MAINTENANCE CALORIES

Once you have your BMR, adjust it based on your general daily activity level by choosing the best option below and factoring in the associated multiplier:

Sedentary (little to no exercise): BMR x 1.2
Light Exercise (1-3 days per week): BMR x 1.375
Moderate Exercise (3-5 days per week): BMR x 1.55
Very Active (6-7 days per week): BMR x 1.725
BEAST Mode (very hard exercise/sports & physical job or 2x/day training): BMR x 1.9

SECTION III: YOUR CALORIC DEFICIT TARGET

Your adjusted caloric level gives you a benchmark for weight maintenance. In this case, we want to lose … so an adjustment is necessary: Target Caloric Deficit: Maintenance – (300 to 500 calories) 300-500 is a range. I recommend starting with subtracting 300. If you aren’t seeing results, then begin to ratchet up accordingly. Listen to YOUR body. There is no one magical number for everyone.

SECTION IV: YOUR DAILY PROTEIN TARGET

How much protein do you need per day to prioritize muscle maintenance and growth?

Target amount (grams):
Body weight in kg Kg x 1.5-2.0* = Daily grams of protein per day
*1.5-2.0 represents a range; higher the number the more you prioritize muscle growth

Knowing this number, prioritize your caloric deficit number with this amount of protein; fill in other buckets (Fat/Carb) as needed.

SECTION V: YOUR ESTIMATED TIMELINE

What is a logical expectation of how long weight loss should take? Example: Current Weight: 170 lbs. Goal Weight Loss (in lbs.): 15 Target: .4% - .8% loss per week (use .6%, midway point, for our example) Pounds per week: 170 x .6% (or .006) = 1.02 lbs per week How many weeks: 15 lbs / 1.02 = 15 weeks (approx.)

Now that you know these 5 numbers, use them! They are yours. They are your personal data that sets YOUR foundation.

Remember though, this is a starting point and these numbers are approximations. Other factors will play a role and your numbers may need further adjustment. Factors such as a small standard deviation of accuracy on food labels, the standard deviation of accuracy within the predictive equations, and the accuracy by which you measure your food should be taken into consideration.

Is tracking your food intake mandatory to reach your goals? Of course not! However, I feel tracking your food for a period of at least two weeks is a wonderful skill building exercise that can shed light on what you're truly consuming and lead to any adjustments needed to reach your goals.What gets measured gets managed!

Below please find other helpful resources across a variety of nutritional topics.

Don’t let the title of this video deceive you.

It’s actually for everyone, whether you are wanting to lose weight, gain weight/muscle or maintain.

Everyone has personal ‘numbers’ to know that should serve as a nutritional foundation, whether you are in caloric deficit (weight loss), surplus (weight gain) or maintenance (weight maintenance) mode.

This video is where I recommend every Functional Elements client start.

Please watch it. All 20 (ish) minutes of it, and do the calculations so you KNOW YOUR NUMBERS. I’ve also included notes below to follow along with.

-Jaime, RD

THE FOUNDATION:
KNOW (AND USE) YOUR NUMBERS

WEIGHT LOSS & CALORIES

How Does Weight Loss Work?

(Other Helpful Info)

JAIME’S 21 TOP 3’s