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How To Determine Daily Nutritional Requirements?

  1. Determine your total body mass using a weighing scale.

  2. Determine your body fat mass. This can be achieved by using an electronic body fat tester or a qualified instructor at your locel gym.

  3. Multiply total body mass by your fat content in percent.

  4. Subtract fat mass from total body mass. This is your lean mody mass!

  5. Depending on activity level (0.5 - sedentary, 0.7 - moderately active, 0.9 - very active, 1 - extremely active or body builder), multiply your lean body mass in pounds by the appropriate factor. The number derived is your total daily protein requirement in grams!

  6. For carbohydrate requirements, multiply protein requirement by 1.3. This is your daily carbohydrate requirement.

  7. For fat requirements, multiply protein requirement by 0.4. This is your daily fat requirement.