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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

    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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