Estimating Energy (Calorie) Needs
Steve Kimpel, M.S., CSCS
Wabash College Wrestling Coach
“Add a Zero” calculation for males – three steps:
1). Take your weight in pounds and put a 0 on the end
For example if you weigh 120 pounds your value would be 1,200; if you weigh 125, your value would be 1,250
2) Multiply your weight by 2 and add it to the value from step #1
If you weigh 120, you multiply 120 x 2 = 240; now add 240+1200 = 1,440 calories
This is a rough estimate of your resting energy expenditure (REE)
3) Multiply your resting calories (from step #2) by an activity adjustment
In-season activity adjustment = 1.8: 1,440 cal x 1.8 = 2,592 or about 3,000 calories
Out-of-season activity adjustment = 1.5: 1,440 x 1.5 = 2,160 or about 2,150 calories
Note:
The in-season activity adjustment assumes 8 hours of sleep, 2 hours of practice, ˝ hour personal conditioning and 13-14 hours of combined class-time, studying, eating, etc. The out-of-season activity adjustment assumes everything the same as in-season, but only 1 hour of working out.
1) Your weight (pounds) __________________ add a zero to the end ____________
2) Your weight x 2 ____________________ add to answer from step 1 __________
3) Activity adjustment: answer from step 2 _____ x activity adjustment _____ = ______ cal
1) Your weight (pounds) 150 add a zero to the end 1500
2) Your weight x 2 300 add to answer from step 1 1800
3) Activity adjustment: answer from step 2 1800 x activity adjustment 1.8 = 3240 cal