Tailor your caloric intake based on your goals and activity level to get the most out of your workouts. Below is a table that will help you find your daily calorie intake range based on your activity level and goal.
For example, if I was a moderately active individual that weighed 150 pounds (lbs) and had a goal of weight gain, my daily caloric range would be: minimum 150 x 18 = 2,700 calories maximum 150 x 200 = 3,000 calories
It looks complex but it can be pretty easy when you use the graph above. By figuring out your daily caloric needs and eating for your body type, you will be well on your way to reaching whatever goal that you have set for yourself. If you need help measuring your calories during the day, I highly suggest using the MyFitness Pal application for your phone. It is a free downloadable app that allows you to keep an active food journal and will give you a live nutritional breakdown.
Ryan Lockard, CSCS, CFNS, is the head trainer and founder of Specialty Athletic Training. He is accredited by the National Strength and Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist, as well as by the International Sports Science Association (ISSA) as a Certified Fitness Nutrition Specialist. Ryan has worked with individuals with special needs since 2007 and has over 10,000 hours of 1:1 instruction working with individuals that have various special needs.