BM, GET and MACROS (%+gr)

In this post, I want to share with you my personal BM, GET and MACROS.

BM are the initials of Basal Metabolism. And, what is that? The Basal Metabolism is the minimum value of necessary energy that our body´s cell needs to survive.

To find out our BM we have to use this form:

(10 x kg) + (6,25 x cm) - (5 x years) - 161 = X

(10 x 51,3) + (6,25 x 162) - (5 x 16) -161=  1284'5 Kcal

So, my basal metabolism is 1284´5 Kcal. Consequently, I need that like the minimum for live.

GET or TEE are the initials os Total Energy Expenditure.  The Total Energy Expenditure is the amount of calories burned by the human body in one day adjusted to the amount of activity. There are five levels:

                                                 

                                                 1. Sedent (1,2 Kcal)

                                                 2. Light (1,375 Kcal)

                       BM   x                3. Moderate (1,55 Kcal)

                                                 4. Very Active (1,725 Kcal)

                                                 5. Hiperactive (1,9 Kcal)

We have to multiply the result of BM for the numbers of Kcal dependig of the level that we considerate we are.

  1284'5 x 1,375 = 1776'1875 Kcal

We've to know that nutrients are the molecules in food that all organisms need to make energy, grow, develop and reproduce. There are two main types of nutrients: macronutrients and micronutrients. 

What are the micronutrients? Micronutrients are comprised of vitamins and minerals which are required in small quantities to ensure normal metabolism, growth and physical well‐being. They play crucial roles in human nutrition. Furthermore, they prevent and treat diseases. 

Micronutrients are vitamins and minerals.

What are macronutrients? Macronutrients  are those nutrients required in large amounts that provide the energy needed to maintain body functions and carry out the activities of daily life. There are 3 macronutrients – carbohydrates, proteins and lipids

Carbohydrates - 4 Kcal (40%)

Lípids - 9 Kcal (30%)

Proteins - 4 Kcal (30%)

I have to discover my macronutrients so I have to do:

GET x 30%-40% / 4Kcal-9Kal

1776'1875 x 30 / 4 = 13321,4 gr CARBOHYDRATES

1776'1875 x 30 / 9 =  5920,63 gr LIPIDS

1776'1875 x 40 / 4 = 17761,88 gr PROTEINS

With those results, I can determinate my objetives in #MyFitnessPal for bringing a control of my food.