nutrition calculations

1.2 - 2.0

Aerobic endurance maintenance protein

8-10

Aerobic endurance carbs

10-12

Aerobic endurance carbs 36-48 hours before pre-race

20-35% total calories

AMDR fat for athletes

1.4 -2.0

strength and speed protein requirements

5-6

strength and speed carb requirements

1-4

pre competition endurance carbs 4 hours before

.15-.25

pre competition endurance protein 4 hours before

1

pre competition endurance carbs 2 hours before

.15-.25

pre competition endurance protein 2 hours before

.5

pre competition endurance carbs 1 hours before

0

pre competition endurance protein 1 hours before

28-144g

intra workout endurance carbs per hour

6-8%

ideal percent of carbs in sports drink

1.2-2.0

post workout endurance carbs within 30 mins of exercise perk kg of bw

20-40g

post workout endurance protein (within 2 hours of exercise)

30-100g

post strength workout carbs

young 20-50g old 40g+

post strength workout protein

1.8 - 2.7g

protein recommendations in calorie deficit

3500

how many calories in 1 pound

21-25g

fiber for women

30-38g

fiber for men

2.7L

water for women

3.7L

water for men

500+(22 x LBM)

Cunningham equation

1.2

activity factor little or no exercise

1.375

activity factor exercise 1-3 days

1.55

activity factor exercise 3-5 days

1.725

activity factor exercise 6-7 days

1.9

activity factor exercise 2x a day every day

BMR x activity factor

formula for TDEE

1.6-2.2

weight gain protein