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

  + % BMR	Style
  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)	Description	Factor
    11	Very casual	2.5
    13	Casual	3.5
    15	Cruising	4.5
    16--19	Tempo	5.5
    >19	Racing, drafting	5.5
    >20	Racing, not drafting	7.5

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

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

Leading up to event, adjust carbohydrate mix slightly higher

• 70--75% carbohydrates
• 15--20% fat
• 10% protein