The Most Important Fitness Math You’ll Ever Need [PART I]

Okay folks, below are just a few of the most important nutrition and fitness calculations that you will ever need to get started on your own training programming and meal planning, all in under 500 words!

This is going to be a two-part series.  There is simply a lot of math that is going to be valuable on your journey, and I’ll get into it deeper and deeper as we go.

Figure out how many macro grams you need based on a total gram serving:

(macro grams / total grams per serving) = macro grams per total serving gram * desired total grams

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Your Dyamtize Chocolate provides 26 grams of protein for every 30 grams of product. Say I
want to consume 50 grams per serving, my calculation would be as follows:

26 grams of protein / 30 grams of total product = .867 * 50 grams of product that I want….

Which gives me 43.33 grams of protein per 50-gram serving

Figure out how many total grams you will need based on the desired macro, you would calculate:

(total grams / macro grams) = total grams needed per macro gram * desired macro gram

Dry to cooked grams to grams

This one could be a little tricky, but once you get the idea, it’s easy.  Especially once you do it a few times, and you aren’t trying to get perfectly exact.

Products such as basmati rice are almost exactly double the weight in grams but always measure first.

(total grams / macro grams) = total grams needed per macro gram

  • Start by measuring the total amount of product dry.
    1. Say you need 100 grams of dry rice for 4 days
    2. Measure 100g of dry rice
    3. Cook 100g of dry rice
    4. Measure rice again. Let’s say cooked rice measures 250 grams
    5. Divide 250 grams / 100 grams to find how many grams of cooked rice to dry rice
    6. This number will allow you to convert your dry rice numbers to your wet rice numbers

Resting Metabolic Rate and Basal Metabolic Rate

  1. Resting Metabolic Rate (RMR) is the number of calories your body expends simply to stay alive. It is slightly different from BMR (Basal Metabolic Rate) as BMR is based on your body as it functions in a fasted state (at least 12 hours).  Both are accurately based off a breath test (yup, kind of like your standard Saturday night breath test with the local authorities).
  2. BMR and RMR can be used in establishing a base caloric intake. Get this number as your foundation, determine your deficit (or surplus), then determine your macro requirement based off this.
  3. The calculation is as follows:

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Determine Caloric Intake

The Harris Benedict Equation is a formula that uses your BMR and then applies an activity factor to determine your total daily energy expenditure (calories). It’s a great tool for skinny Indian types or your typical fatty, but for the extremely mutant-like Arnolds of the world, there will be some inaccuracies.

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As I always preach, none of this stuff is gospel – always use your best estimate and honest determination.


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