This part of the level up series is dedicated to nutrition, or more specifically what you will require from your nutrition to keep progressing towards your goal.
I have discussed before the concept of BMR (Basal metabolic rate.), this is the amount of calories you will need to consume each day just to live (sedentary). Once you have these established you will use a multiplier that is in accordance with your current activity level, once that’s done those will be your required calories to sustain your current weight.
Below are the equations you will need:
Men BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
Women BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)
Once you have done your maths and you have your numbers use the next set of equations that are relevant:
Little to no exercise Daily kilocalories needed = BMR x 1.2
Light exercise (1–3 days per week) Daily calories needed = BMR x 1.375
Moderate exercise (3–5 days per week) Daily calories needed = BMR x 1.55
Heavy exercise (6–7 days per week) Daily calories needed = BMR x 1.725
Very heavy exercise (twice per day, extra heavy workouts) Daily calories needed = BMR x 1.9
Now you have thoroughly fried your brain with good old maths you will know how many calories you need. A general rule of thumb is to lose fat you will want a reduction of 500-800calories per day, to gain muscle you will need an additional 500-800calories per day.
This now takes us on to the lovely topic of macro nutrients:
Now depending on your goal your macros will look very different, this is where you will need to do some research of your own. Alternatively you can hire a coach to help you work these out.
Remember it’s down to you to take accountability and become responsible for your own progression.