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Case Specific Macro Calculations

The document presents a detailed analysis of macronutrient calculations and energy systems, focusing on how carbohydrates, proteins, and fats contribute to ATP production and overall energy expenditure. It outlines the Total Daily Energy Expenditure (TDEE) components, including Basal Metabolic Rate (BMR), Thermic Effect of Food (TEF), and Thermic Effect of Activity (TEA), and provides a case study for a sedentary individual to illustrate these concepts. The case study includes specific calculations for caloric intake and macronutrient distribution aimed at achieving healthy weight loss.

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Mayur Gurikar
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13 views11 pages

Case Specific Macro Calculations

The document presents a detailed analysis of macronutrient calculations and energy systems, focusing on how carbohydrates, proteins, and fats contribute to ATP production and overall energy expenditure. It outlines the Total Daily Energy Expenditure (TDEE) components, including Basal Metabolic Rate (BMR), Thermic Effect of Food (TEF), and Thermic Effect of Activity (TEA), and provides a case study for a sedentary individual to illustrate these concepts. The case study includes specific calculations for caloric intake and macronutrient distribution aimed at achieving healthy weight loss.

Uploaded by

Mayur Gurikar
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Case Specific Macronutrients

Calculations
Presented by:
Mayur S. Gurikar

Department of Sports and Physical Education,


Savitribai Phule Pune University, Pune
Food ATP:
Carbs stored in Energy Carriers
Liver & Muscles In Cell
= Glycogen
Mitochondria turns Carbs, Proteins and Fats into cellular energy (ATP)
Amount of Energy Released from the Macros
1gm of:
Carbs Proteins Fats

9 cals
Difference Between 3 Energy Systems
ATP-CP system Lactic Acid System Aerobic System
Anaerobic Anaerobic Aerobic
Very Quick ATP Production Quick Slow
Lasts up to 10 seconds 10 sec. to 3 minutes 2 mins. to 120 mins.
High Intensity [90-100% of Moderate – High Intensity [60- Low Intensity [<60% of
M.H.R.] 95% of M.H.R.] M.H.R.]
24 hours to replenish glycogen
Quick Recovery [up to 4 mins.] 20mins to 2 hours
stores
CARBS : PROTEINS : FATS
TDEE [Total Daily Energy Expenditure]
• TDEE is a sum of –
1. BMR (Basal Metabolic Rate or Resting Energy Expenditure)
2. TEF (Thermic Effect of Food)
3. TEA (Thermic Effect of Activity)

BMR: accounts for about 60 to 70% of the daily calories burned.


The Mifflin-St Jeor Formula:
Men: REE = 10 x (weight in kg) + 6.25 x (height in cm) – 5 x (age years) + 5
Women: REE = 10 x (weight in kg) + 6.25 x (height in cm) – 5 x (age years) – 161

Simple Formula: Bodyweight (lbs) x 10 1kg = 2.205 pounds

TEF: Caloric cost of digesting and processing macronutrients in your diet


Is around 10% of your total caloric intake.
Eg.: Intake = 2000 cals, your body will burn 200 cals in order to digest and absorb that food
TEA: Calories that you burn doing your training & workouts. TEA = BMR x Activity Multiplier – BMR
Activity Multiplier Table
Case Study : Mayur Gurikar (Sedentary Lifestyle)

1. Body Weight = 90kg x 2.205 = 198 lbs


2. Age = 34
3. Goal: Healthy Weight Loss (10 to 30% of TDEE needs to be the daily calorie intake)
4. Current Calorie Consumption = unknown
5. Activity Multiplier = 0.2 (sedentary lifestyle)

1. BMR = Bodyweight (lbs) x 10 = 198 x 10 = 1980 cals


2. TEF = 10% of Calorie Intake or BMR = 1980 x 10% = 198 cals
3. TEA = BMR x Activity Multiplier – BMR = 1980 x 0.2 - 1980 = 396 cals or [1980 x 0.2 = 396 cals]
4. TDEE = BMR + TEF + TEA
= 1980 + 198 + 396
= 2574 calories
Case Study : Mayur Gurikar (Sedentary Lifestyle)

To lose weight by 10 to 30%,


2574 - 10% = 2316 cals - 1
2574 – 30% = 1802 cals - 2

1. Protein Intake = 0.8 gm per kg of the bodyweight 2. Carbs Intake = 55% of total intake
0.8 x 90 kg = 72g of protein = 1274 cals / 4 cals
= 318g of Carbs
72g x 4cals = 288 cals
(288 x 100) / 2316 = 12% (approx.)

3. Fats Intake = 100-55-12


= 33% of total intake
= 764 cals / 9 cals CARBS : PROTEINS : FATS
= 85g of healthy fats 55% : 12% : 33%
Thank You!

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