In this video I show my full day of eating, but most importantly, how nutrition works and how to eat for performance. I give a quick breakdown of the concept of nutrition, and what things you should be focused on when deciding on what to eat!
Calorie Breakdown:
Breakfast: Sweet Potato Hash + Blueberry & Banana Smoothie
Calories: about 800 calories
Lunch: Ground turkey with veggies + Guacamole and 2x Larabars
Calories: about 1,300 calories
Dinner: 2x Salmon + Sweet Potato fries and mixed veggies
Calories: about 950 calories
Total: about 3,050 calories
Calculate your daily calorie intake:
BMR:
Male: (9.99 x weight (kg)) + (6.25 x height (cm)) - (4.92 x age (years)) + 5 = your Basal Metabolic Rate (calories burned without doing any activity)
Female: 9.99 x weight (kg)) + (6.25 x height (cm)) - (4.92 x age (years)) - 161 = your Basal Metabolic Rate (calories burned without doing any activity)
then multiple your BMR by one of these factors that describes how active you are:
1. Sedentary: little or no exercise and a desk job (x1.2)
2. Lightly active: light exercise 1-3 days per week (x1.375)
3. Moderately active: moderate exercise 3 to 5 days a week (x1.55)
4. Very active: heavy exercise 6 to 7 days per week (x1.725)
5. Extremely active: training twice per day or a physical job (x1.9)
BMR x active factor = total daily calorie intake
My calculation: ((9.99 x 76 kg) + (6.25 x 182 cm) - (4.92 x 21 years) + 5 = 1,798 (this is how many calories I would need if I sat in bed all day and did not activity)
1,798 x (1.7 for very active) = 3,057 calories per day.
Have questions? Comment below and we will get back to you!
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About Me:
Name: Heath Martin
Age: 21
Height: 6'0
Weight: 170
Nationality: USA
Last Team: Forward Madison FC
Previous Teams: Forward Madison FC, IMG Academy, Tennessee ODP, Atlanta United U19's
Position: LB/LWB/LCB (3-back system)
