training to stimulate muscle growth and protein synthesis. Other issues pertaining to the CKD
and gaining muscle are discussed in chapter 29.
For example, using the values for maintenance calories from last chapter we have:
Female at 150 lbs * 15 cal/lb = 2250 cal/day
2250 * 0.20 = 450 cal/day
2250 + 450 = 2700 cal/day
2700 cal/day / 150 lbs = 18 cal/lb
Male at 180 lbs * 16 cal/lb = 2880 cal/day
2880 * 0.20 = 576 cal
2880 + 576 cal = 3,456 cal/day
3456 cal/day / 180 lbs = 19 cal/lb
Summary
Daily caloric requirements are comprised of resting energy expenditure, the thermic effect
of activity and the thermic effect of food. While these can be calculated based on bodyweight and
activity, an easy estimation for maintenance calories is to multiply bodyweight by 15-16 calories
per pound.
As a rule of thumb, to avoid metabolic slowdown calories should be initially decreased 10-
20% below maintenance for fat loss. This can be accomplished by either decreasing caloric
intake, increasing activity, or some combination of the two. Repeated body composition
measurements will indicate if less or greater caloric intakes are necessary to optimize fat loss. In
general, a fat loss of 1 to 1.5 lbs per week should ensure that no muscle is being lost. A total
weight loss of greater than 2 pounds per week (not counting water weight) indicates that some
muscle is being lost and calories should be increased.
Those desiring to gain weight on a ketogenic diet will need to increase calories above
maintenance. A good starting point is roughly 20% above maintenance levels which is
approximately 18 cal/lb for most people. Depending on changes in body composition, calories can
be adjusted upwards or downward in order to maximize gains in lean body mass, while minimizing
gains in bodyfat.
References Cited
- “Physiology of Sport and Exercise” Jack H. Wilmore and David L. Costill. Human Kinetics
Publishers, 1994. - “Guidelines for Exercise Testing and Prescription, 5th ed.” The American College of Sports
Medicine. Lea & Febiger Publishers, 1995. - “Advances in Body Composition” Timothy G. Lohman Human Kinetics Publishers, 1992.
- Heyward V. Evaluation of Body Composition. Sports Med (1996) 22: 146-156.
- “Physiological Testing of the High-Performance Athlete” Ed. J Duncan McDougall,
Howard A. Wenger, and Howard J. Green. Human Kinetics Publishers, 1982.