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Diet

Diet

BMI

BMI estimate is weight in pounds divided by height in inches squared, multiplied by 703:

  • At 6'1" and 175lbs, BMI is 23.1.
  • At 6'1" and 170lbs, BMI is 22.4.
  • At 6'1" and 165lbs, BMI is 21.77.
  • At 6'1" and 155lbs, BMI is 20.45.
  • At 6'1" and 145lbs, BMI is 19.13.
  • At 6'1" and 140lbs, BMI is 18.49.

Standard recommendations:

  • BMI of 18.5 to 24.9 is considered healthy.
  • BMI of 25 to 29.9 is considered overweight.
  • BMI of 30 or more is considered obese.

Daily Caloric Intake

From Hughes:

  • Estimate basal metabolic rate by body weights (lbs) times 10
  • Add calories for daily living activities
    + % BMRStyle
    30--40%Lightly active (desk work)
    50%Moderately active (some walking)
    60--70%Very active (physical labor)
  • Add calories for working out
    • For cycling, multiply factor below by weight (lbs) and hours
      Speed (mph)DescriptionFactor
      11Very casual2.5
      13Casual3.5
      15Cruising4.5
      16--19Tempo5.5
      >19Racing, drafting5.5
      >20Racing, not drafting7.5

With 30% daily living activity rate (desk work):

WeightBMRHoursFactorWeeklyDaily
155201504.5141052015
155201544.5168952413
155201584.5196852812
1552015124.5224753210
 
150195004.5136501950
150195084.5190502721
1501950154.5237753396
1501950204.5271503878
 
145188505.5131951885
145188585.5195752796
1451885155.5251573594
1451885205.5291454163

A pound of fat is 3500 calories, so 500 calories a day shortfall is one pound per week.

Composition

Suggested daily diet makeup (Hughes):

  • 60% carbohydrates
  • 25% fat
  • 15% protein
Daily CaloriesCarbsFatProtein
25001500625375
30001800750450
35002100875525

Leading up to event, adjust carbohydrate mix slightly higher

  • 70--75% carbohydrates
  • 15--20% fat
  • 10% protein
Recent Changes (All) | Edit SideBar Page last modified on March 31, 2017, at 03:05 AM Edit Page | Page History
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