As a result of our busy lifestyles many of us are confused about how much we should be eating on a daily basis in order to maintain a healthy lifestyle and our health in general. Part I of Entrepreneurial Diet will answer the following questions:


• The 4 main factors used in determining how many calories you should eat daily
• How to calculate YOUR caloric intake daily
• 3 more important metabolic factors to consider

Note: a calorie is defined as a measurement of energy. Your daily caloric intake is based on the following 4 factors

4 MAIN FACTORS IN DETERMINING DAILY CALORIC INTAKE

I. BMI (BODY MASS INDEX)


– To calculate YOUR BMI;
(Your weight in lbs) X 703
(Your height in inches) squared
– The resulting # is YOUR BMI

how to calculate your bmi


– Refer to the chart below for using your BMI to calculate your Resting Metabolic Rate

BMI-Correlation-to-Disease-Risk

• NOTE: THE BMI VALUE IS ACCURATE FOR MOST PEOPLE BUT NOT ALWAYS FOR ATHLETES WITH A HIGHER AMOUNT OF MUSCLE MASS.

II. RESTING METABOLIC RATE


– To calculate YOUR RMR
– BMI value from chart X ( corresponding # from the Resting Metabolic Rate chart (see below)

resting-metabolic-rate-women-man

III. PHYSICAL ACTIVITY


Resting Metabolic Rate #
24 hours
– This is YOUR caloric expenditure per hour of your chosen physical activity
– Next, multiply by this number to the right of your chosen physical activity

at-home-activities

sports and leisure

formal exercise

IV. THERMOGENESIS

The amount of calories you burn in order to process the food you eat
10% of the amount of calories consumed
Example: 2300 cal consumed X .1 = 230 calories burned via thermogenesis

how to calculate THERMOGENESIS

3 OTHER IMPORTANT FACTORS TO CONSIDER

A. HORMONAL BALANCE


– Hormones necessary to regulate all bodily functions
– Must be in proper balance
– Comprehensive blood panel recommended
– your diet may throw off hormonal balance

B. IMMUNOLOGICAL RESPONSE


– Body decides which foods are good/bad for it
– An immunological response to food
– Create an inflammatory response
– May be immediate; IGE response
– May be delayed; IGG response (up to 72 hours)

C. STRESS RESPONSE


– Causes high levels of inflammation
– Significant levels of daily stressors;
– Affect body’s hormonal responses
– Cause inflammation

CONCLUSION

Today we learned how to calculate our daily caloric intake plus we learned how the foods we eat and the stressors on our bodies can affect our bodies via the hormonal system. Join us for part II of The Entrepreneurial Diet in which we learn how to choose the food groups (macronutrients) which foods will be used to structure your daily caloric needs.

Bob Lutfy—VP Strength/Conditioning

NOTE:

If you want to learn more about the care Dr Wazny provides he can be found at: http://www.healthmattersaz.com/


Watch the video above for the full lesson! #TheFitnessDoctor

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