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HOME >> NUTRITION >>
FITTING NUTRITION IN WITH YOUR TRAINING
First thing you have to know is how many calories your body needs every day. Check the charts below to find out. Next you need to divide up the amount of calories you need for each meal. Do this by dividing up your total calorie intake by 5 or 6, which represents 5-6 meals a day. If you are recommended to consume 2,500 calories per day. 2,500 divided by 5 = 500 calories per meal.
Once you have calculated your meal to meal caloric needs, proper scheduling of meals is important. 5-6 meals a day eaten every three hours, will sustain your blood sugar levels, leave you with the energy needed, and give you the nutrients needed to get you through the day.
Ask yourself what you will be doing for the next three hours and decide how many calories to add or subtract from your caloric needs for that meal. If you are going to be doing light activity, subtract 100 calories from your meal. If you are going to be working out intensely add 200 calories, if you are going to take a nap then subtract 300 calories. By following this method you will be capable of storing less fat while providing the carbohydrates, proteins, vitamins, and minerals to your body as it needs it. It is important to keep track of those calories while you are following this method. Click here to find out how to keep track of the calories eaten.
DAILY CALORIE INTAKE MEN
| Feet | Inches | Small Frame | Medium Frame | Large Frame |
| 5 | 1 | 1427-1784 | 1542-1928 | 1652-2065 |
| 5 | 2 | 1471-1839 | 1580-1975 | 1695-2119 |
| 5 | 3 | 1516-1894 | 1619-2024 | 1741-2176 |
| 5 | 4 | 1561-1951 | 1660-2075 | 1787-2234 |
| 5 | 5 | 1606-2008 | 1704-2129 | 1834-2293 |
| 5 | 6 | 1653-2066 | 1749-2186 | 1883-2354 |
| 5 | 7 | 1700-2125 | 1796-2245 | 1933-2417 |
| 5 | 8 | 1748-2185 | 1845-2306 | 1985-2481 |
| 5 | 9 | 1796-2245 | 1895-2369 | 2037-2547 |
| 5 | 10 | 1845-2306 | 1948-2435 | 2091-2614 |
| 5 | 11 | 1895-2368 | 2003-2503 | 2146-2683 |
| 6 | 0 | 1945-2431 | 2059-2574 | 2203-2753 |
| 6 | 1 | 1996-2495 | 2118-2647 | 2260-2825 |
| 6 | 2 | 2047-2559 | 2178-2723 | 2319-2899 |
| 6 | 3 | 2099-2624 | 2240-2800 | 2379-2974 |
| 6 | 4 | 2152-2690 | 2304-2881 | 2441-3051 |
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DAILY CALORIE INTAKE WOMEN
| Feet | Inches | Small Frame | Medium Frame | Large Frame
| 4 | 8 | 1171-1464 | 1244-1555 | 1365-1707 |
| 4 | 9 | 1202-1502 | 1281-160 | 1401-1752 |
| 4 | 10 | 1234-1542 | 1319-1649 | 1439-1798 |
| 4 | 11 | 1269-1586 | 1358-1698 | 1478-1847 |
| 5 | 0 | 1305-1631 | 1399-1749 | 1518-1898 |
| 5 | 1 | 1344-1680 | 1441-1801 | 1560-1950 |
| 5 | 2 | 1384-1730 | 1484-1855 | 1604-2005 |
| 5 | 3 | 1427-1784 | 1528-1910 | 1649-2061 |
| 5 | 4 | 1472-1840 | 1574-1967 | 1695-2119 |
| 5 | 5 | 1518-1898 | 1620-2025 | 1744-2180 |
| 5 | 6 | 1567-1959 | 1668-2085 | 1793-2242 |
| 5 | 7 | 1618-2023 | 1718-2147 | 1845-2306 |
| 5 | 8 | 1671-2089 | 1768-2210 | 1897-2372 |
| 5 | 9 | 1726-2157 | 1820-2275 | 1952-2440 |
| 5 | 10 | 1783-2228 | 1873-2341 | 2008-2510 |
| 5 | 11 | 1842-2302 | 1927-2409 | 2065-2582 |
| 6 | 0 | 1903-2378 | 1982-2478 | 2124-2655 |
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