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Old 04-13-2007, 01:37 PM   #1
Leah Turner
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I am not sure how to calculate my caloric needs. I read the info. below from crossfit. How exactly do I find my lean body mass? Do I take into account my goal weight anywhere?

30/40/30

Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.

looking forward to figuring this out...
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Old 04-13-2007, 03:18 PM   #2
Eric Lester
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Multiply your body fat percentage by your body weight and then subract to get your LBM. For example if you had 20%BF and weighed 100 lbs then you would do
100 - (100 * .20) = 80

So if you used the .7 modifier that would be
.7 * 80 = 56 grams of protein a day.

To get your block count you divide that by 7 (7 grams of protein in 1 block).
56 / 7 = 8

So then you would be on 8 blocks a day.
For reference:
7 grams of protein = 1 block
9 grams of carbohydrates = 1 block
3 grams of fat = 1 block

If you are curious how many calories that would be you could look up how many calories are in a gram of protein, carb, or fat and total it up.

I believe all my math is correct, I'm sure someone will correct me if not. If you want you can post your numbers here and several people will be glad to double check them :-)
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Old 04-14-2007, 03:44 AM   #3
Leah Turner
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To find my bodyfat the only way that I can think of that I have at my disposal is one of those lame online counters where you type in your weight and height...is that what I should go by?
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Old 04-14-2007, 07:09 AM   #4
Cal Jones
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No, BMI is not a guide for bodyfat. You need to get it measured. The most accurate measure of bodyfat involves immersing you entirely in water, and not too many places have this facility.
Second choice would be to use callipers - it's best to get a fitness professional to measure you but you can buy them yourself off the internet or fitness store, and have a partner or friend measure you.
Some use Tanita fat scales, or handheld devices, but these can vary a lot depending on hydration levels etc.
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Old 04-14-2007, 07:26 AM   #5
Leah Turner
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whats the cheapest, easiest, way that is at least somewhat accurate?
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Old 04-14-2007, 08:13 AM   #6
Brandon Oto
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Sears has a tape measure method. Maybe someone can transcribe it for you.
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