Apex Nutrition Calorie Calculation:
Step 1: Determine your Resting Metabolic Rate (RMR).
Multiply your weight in kilograms (to get kilograms, divide pounds by 2.2) by 25.
Write this number. It's your RMR.
Step 2: Determine Your Everyday Calorie Output.
Next, multiply your RMR by the following based on NON-WORKOUT activity level:
- Sedentary (desk job) - Multiply by 1.1
- Slightly active (desk job but a lot of walking, standing, etc., standing at a counter most of the day,
- very light labor) - Multiply by 1.2
- Active (waiting tables, stocking shelves, etc) - Multiply by 1.3
- Very Active (hard labor, construction etc.) - Multiply by 1.4
Write this number down. This is your Daily Calorie Output outside of workouts.
Step 3: Include Weight Goals
Think about your goals in terms of your weight or body fat percentage.
- If weight/fat loss is your #1 goal above all else, subtract 300 calories from your Daily Calorie Output Above. Use this number for your meal plan.
- If weight loss is a goal, but you’re also concerned about energy for workouts or work, subtract 100-200 calories from your Daily Calorie Output. Use this number for your meal plan.
- If you do not want to lose weight, don't change your Daily Calorie Output. Use this number for your meal plan.
- If you want to gain weight (ie. using resistance training to gain muscle and overall mass), add 300 calories to your Daily Calorie Output. Use this number for your meal plan.
***Of note, women should not go below 1200 calories per day, and men not below 1500 calories regardless of the above calculations.
Step 4: High Levels of Training
For the most part, we'll use added performance nutrition as needed for training nutrition goals.
However, if you engage in moderate to high intensity training >7 hours per week OR low to moderate intensity training >12 hours per week, add back 100 calories per day regardless of weight loss goals. This may be a moving target, but it's a good place to start.
***Low intensity training in this example is jogging, not walking or easy hiking. No calorie increase is needed for walking.
We started making the products we wanted to see in the world and we did this with an uncompromising approach to sustainability.
Our story begins in a small shop with a small team. With nothing but passion and a dream our brand was born.