CALCULATION OF CALORIES AND MACRONUTRIENTS OF THE PERSONAL DIET

1.Calculate with the tables and formulas of the WHO the calories you need to consume in a day based on your basal metabolism, age and amount of physical activity performed.

According to the WHO (the so-called FAO / WHO / UNU method), the following equations are used to calculate the TEDD, with P being the weight of the individual.

Edad	Hombres	Mujeres
0 – 3 años	TMB = 60,9 x P – 54	TMB = 61 x P – 51
3 – 10 años	TMB = 22.7 x P + 495	TMB = 22.5 x P + 499
10 – 18 años	TMB = 17.5 x P + 651	TMB = 12.2 x P + 746
18 – 30 años	TMB = 15.3 x P + 679	TMB = 14.7 x P + 496
30 – 60 años	TMB = 11.6 x P + 879	TMB = 8.7 x P + 829
Más de 60 años	TMB = 13.5 x P + 487	TMB = 10.5 x P + 596

Once the TMB is obtained, it is necessary to consider the energy expenditure by physical activity (EAF). For this, the activity factor is searched according to this table.

Actividad	Hombres	Mujeres	Intensidad
Sedentario	1`2	1´2	Sin actividad
Liviana	1´55	1´56	3 horas semanales
Moderada	1´8	1´64	6 horas semanales
Intensa	2´1	1´82	4-5 horas diarias

TMB =17.5 x 66 + 651 = 1806 KCAL

GETD= 1806 x 1,8 = 3250,8 KCAL

ON A DAY I NEED TO CONSUME 3250.8 KCAL TO BE AT THE    100 %

2. Choose any day of the week, write down the food and quantities consumed, and estimate the calories and amounts of macronutrients in your diet that day.

DESAYUNO

PRODUCT	KCAL	GRASAS				HIDRATOS DE CARBONO				PROTEINAS	SAL
1 glass of skimmed milk (250ml)	90 kcal	1,3g	Saturadas 0,8g			12g	De los cuales son azucares 12g			7,8 g	0,30 g
Colacao (14 g)	84 kcal	3,8 g		Saturadas 2,5 g		25 g		De los cuales son azucares 23g		8 g	0,2 g
1 banana	94 kcal	0,3 g				20 g				1,2 g	-
Iberian ham	242 kcal	14,5 g				0 g				28,5 g	-
Cereals (aprox. 16 )	119 kcal	4,9 g			Saturadas 0,8 g	16,9 g			De los cuales son azucares 7,5 g	1,3 g	0,16 g

COMIDA

PRODUCT	KCAL	GRASAS		HIDARTOS DE CARBONO		PROTEINAS	SAL
Green beans (100 g)	31 kcal	0,2 g		4,2 g	De los 3g son azucares	1,9 g	0,01 g
mackerel (100 g)	182 kcal	11,9 g		O g		18,68 g	-
Yogurt (125 g)	109 kcal	3,9 g	Saturadas 2,5 g	14,8 g		3,9 g	0,16 g

MERIENDA

PRODUCT	KCAL	GRASAS	HIDRATOS DE CARBONO	PROTEINAS	SAL
1 orange	84 kcal	0,24 g	23 g	0,94 g	-
1 apple	104 kcal	0,4 g	28g	0,6 g	-
1 banana	94 kcal	0,3 g	20 g	1,2 g	-

CENA

PRODUCT	KCAL	GRASAS		HIDRATOS DE CARBONO	PROTEINAS	SAL
Caesar salad (190 g)	525 kcal	45,60 g		15 g	12,70 g	-
breast	111 kcal	1,75 g	Saturada 0, 484 g	0 g	22,39 g	-

TOTAL

KCAL	GRASAS	HIDRATOS DE CARBONO	PROTEINAS	SAL
1869 kcal	89,09 g	178,9 g	109,11 g	0,83 g

3. Now we must adjust the diet in relation to exercise number two and counting on the calories of exercise number one.

DESAYUNO

PRODUCT	KCAL	GRASAS				HIDRATOS DE CARBONO				PROTEINAS	SAL
1 glass of skimmed milk (250ml)	90 kcal	1,3g	Saturadas 0,8g			12g	De los cuales son azucares 12g			7,8 g	0,30 g
Colacao (14 g)	84 kcal	3,8 g		Saturadas 2,5 g		25 g		De los cuales son azucares 23g		8 g	0,2 g
1 banana	94 kcal	0,3 g				20 g				1,2 g	-
Iberian ham	242 kcal	5,9 g				0 g				28,5 g	-
Cereals (aprox. 16 )	119 kcal	2,9 g			Saturadas 0,8 g	16,9 g			De los cuales son azucares 7,5 g	3,3 g	0,16 g
1 apple	104 kcal	0.4 g				28 g				0,6 g	-

APERITIVO

PRODUCTO	KCAL	GRASAS	HIDRATOS DE CARBONO	PROTEÍNAS
Fruit shake	230 kcal	8,05 g	21,23 g	7,7 g

COMIDA

PRODUCTO	KCAL	GRASAS		HIDARTOS DE CARBONO		PROTEINAS	SAL
Green beans (100 g)	31 kcal	0,2 g		4,2 g	De los 3g son azucares	1,9 g	0,01 g
Salmon  (100 g)	182 kcal	11,9 g		O g		18,68 g	-
Yogurt (125 g)	109 kcal	3,9 g	Saturadas 2,5 g	14,8 g		5,9 g	0,16 g
bread (100 g)	277 kcal	1 g		58 g		7,8 g	-
Soy (100 g)	251 kcal	0,1 g		60 g		1,9 g
Nuts (100 g)	563 kcal	42,5 g		4,2 g		40 g	-

MERIENDA

PRODUCTO	KCAL	GRASAS	HIDRATOS DE CARBONO	PROTEINAS	SAL
1 orange	84 kcal	0,24 g	23 g	0,94 g	-
1 apple	104 kcal	0,4 g	28g	0,6 g	-
1 banana	94 kcal	0,3 g	20 g	1,2 g	-
Turkey     (150 g )	161 kcal	3,3 g	0 g	32,9 g

CENA

PRODUCTO	KCAL	GRASAS		HIDRATOS DE CARBONO	PROTEINAS	SAL
Fruit salad (200 g )	125 kcal	0,1 g		15 g	10,8 g	-
breast	111 kcal	1,75 g	Saturada 0, 484 g	0 g	22,39 g	-
Boiled potatoes    (100 g)	77 kcal	0,1 g		17 g	4 g	-
Canned tuna (100g)	116 kcal	0,82 g		0 g	25 , 51 g	-

TOTAL

KCAL	GRASAS	HIDRATOS DE CARBONO	PROTEINAS	SAL
3244 kcal	92,26 g	364,23 g	231,62 g	0,83 g

GRASAS = 92,26 x 9 = 830,34 KCAL

HIDRATOS DE CARBONO = 364,23 x 4 = 1456,92 KCAL

PROTEÍNAS = 240,12 x 4 = 960,48 KCAL

A diet provided should follow the different guidelines indicated by professionals. It is very important that you know the calories you must take in a day to give your 100% at all times, and in the case of a bad diet, to fix it. By consuming the amount of items ordered by your body you will notice to improve your physical condition. One is the best to know how it is. I habitually consume many carbohydrates when I am an athlete, as well as lots of fruit and sometimes pastries. For example, before I barely ate breakfast and did not perform in class. As soon as I started eating the necessary amounts and food, I noticed a lot of the change and nowadays, I perform much better. The rest of the day I usually eat very varied.