Intake
 

Calorie Intake


There is no escaping the fact that total calorie intake should be reduced in order to diminish body fat levels. Decreasing the amount of calories by roughly 5 kcals per kg of bodyweight can significantly reduce body fat over a period of time. This should be achieved mainly by cutting out foods that are calorie dense and low in nutrients. You can calculate resting metabolic rate (RMR) and energy intake in order to give accurate calculations of how much you need to consume (energy intake) in order to meet your specific training goals.

Resting Metabolic Rate (RMR) = Lean mass x 22 50, Cunningham equation.
Energy Expenditure = Thermic response to total exercise.
Energy Intake = Total food intake, carbohydrates, protein, and fats.