1. In Transit Fitness
www.Intransitfitness.com
“Nutrition and fitness solutions for globe
trotters.”
2. What is a calorie? Macronutrients
What makes up a • Protein
calorie? • Fat
How is body fat • Carbohydrate
acquired? How many of each
How is body fat macronutrient should I
eliminated? consume?
How many calories How much water
should I consume? should I consume?
“Nutrition and fitness solutions for globe trotters.”
3. By definition: a quantity of food capable of
producing such an amount of energy
Calorie = Energy
“Nutrition and fitness solutions for globe trotters.”
4. Answer:
No, but it is comprised of
nutrients
“Nutrition and fitness solutions for globe trotters.”
5. A Calorie is comprised
of the 3 Macronutrients: Protein
•Protein Fat
•Fat
Carb
•Carbohydrate
Calorie
“Nutrition and fitness solutions for globe trotters.”
6. 1 lb of 3500
BF calories
“Nutrition and fitness solutions for globe trotters.”
7. Caloric Caloric
Expenditure Intake
“Nutrition and fitness solutions for globe trotters.”
8. +3500
500
7 days calories
calories
(surplus)
+3500
1 lb BF
calories
“Nutrition and fitness solutions for globe trotters.”
9. Caloric Caloric
Intake Expenditure
“Nutrition and fitness solutions for globe trotters.”
10. -3500
-500
7 days calories
calories
(deficit)
-3500
calories -1 lb BF
(deficit)
“Nutrition and fitness solutions for globe trotters.”
11. Factors:
• Basic Energy Needs
1
• Additional Calories for Daily Activities
2
• Digestion
3
• Goal
4
“Nutrition and fitness solutions for globe trotters.”
12. Terms : Task:
BW = Body Weight Wright your BEN on paper and save
BEN = Basic Energy Needs for the following steps.
BW 10 BEN
150 10 1,500
“Nutrition and fitness solutions for globe trotters.”
13. Sedentary: mainly sitting, driving a car, lying
down, sleeping, standing, reading, typing, or
other low-intensity activities
Light Activity (for no more than 2 hours
daily): light exercise such as light housework,
grocery shopping, and a few errands.
Moderate activity: moderate exercises such
as heavy housework, gardening, dancing, or
brisk walking (very little sitting).
Very Active: active physical sports, or in a
labor intensive job such as construction work.
“Nutrition and fitness solutions for globe trotters.”
14. Do Not Include Exercise
Rank Your Lifestyle
Light Moderate Very
Sedentary
Activity Activity Active
20%
30% 40% 50%
“Nutrition and fitness solutions for globe trotters.”
15. Terms : Task:
BEN = Basic Energy Needs Write down you AC
% = Lifestyle Ranking from previous
page
AC = Additional Calories
Formula
BEN % AC
Example
1500 30% 450
“Nutrition and fitness solutions for globe trotters.”
16. Terms Key: Task:
BEN = Basic Energy Needs Write down you CND
CND = Calories Needed for
Digestion
BEN .1 CND
1,500 .1 150
“Nutrition and fitness solutions for globe trotters.”
17. Terms Key: Task:
BEN = Basic Energy Needs Write down you CND
AC = Additional Calories
CND = Calories Needed for Digestion
DCN = Daily Caloric Need
BEN AC CND DCN
1500 450 150 2100
“Nutrition and fitness solutions for globe trotters.”
18. 500
Calorie
DCN Or
Goal
700
1,600
As much as: 2,100 500
calories
1,400
As little as: 2,100 700
calories
“Nutrition and fitness solutions for globe trotters.”
19. 1 gram of 1 gram of 1 gram of
Protein Fat Carb
4 9 4
Calories Calories Calories
10-35% 20-35% 45-65%
“Nutrition and fitness solutions for globe trotters.”
20. Daily Caloric Intake = your
Formulas: calorie goal. For example
lets say your goal is 1500
calories per day.
% = somewhere within the
ranges on the previous
slide. For example protein
consumption ranges
between 10-35%
The bottom number is the
number of calories found in
1 gram of the macronutrient
“Nutrition and fitness solutions for globe trotters.”
21. Distribution
Fats
20% Protein
35%
Carbs
45%
“Nutrition and fitness solutions for globe trotters.”
22. Very Important! “Fad Diets” are popular
simply because of the media and the only
reason people see results are because
they are experiencing a caloric deficit.
The elimination of any one of the 3
macronutrients does not trigger body fat
reduction. It is simply the caloric deficit
that produces the results. Do not try
these silly diets such as the Atkins!
“Nutrition and fitness solutions for globe trotters.”
23. FEMALES: 91 OUNCES MALES: 125 OUNCES
“Nutrition and fitness solutions for globe trotters.”
