Caloric Maxtrix: Easiest way to Determine How Much Calories you should be Eating

Written by Brian Kotoka on August 11, 2009 - 2 Comments
Categories: Good, Nutrition

Use the caloric matrix to find your daily nutrient requirements by identifying your body weight. The macronutrional ratio is 50% Carbohydrates 30 % Protein and 20% Fat. This mix is recommended in Hugo Rivera’s The Hardgainer’s Body Building Handbook: Workouts, Nutrition, and Results. I think it’s a great book to own so if you get a chance be sure to check it out.

Note: The Unit of measurments are Pounds (lbs) for Body weight and Grams (g) for Protein, Fat, and Carbohydrates

Body Weight Calories Protein Fats Carbohydrates
100 2400 150 67 300
110 2640 165 73 330
120 2880 180 80 360
130 3120 195 87 390
140 3360 210 93 420
150 3600 225 100 450
160 3840 240 107 480
170 4080 255 113 510
180 4320 270 120 540
190 4560 285 127 570
200 4800 300 133 600
210 5040 315 140 630
220 5280 330 147 660
230 5520 345 153 690
240 5760 360 160 720
250 6000 375 167 750
260 6240 390 173 780
270 6480 405 180 810
280 6720 420 187 840
290 6960 435 193 870
300 7200 450 200 900

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2 Responses to “Caloric Maxtrix: Easiest way to Determine How Much Calories you should be Eating”

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  1. Dave
    August 15, 2009 at 12:15 am

    What’s the units? Body weight (lbs), protein/fat/carbs as amount in calories or in grams?

  2. Brian Kotoka
    August 15, 2009 at 10:14 am

    Hey Dave,

    I should have clarified that. Yes body weight in pounds and the Protein, Fat, and Carbs are in grams.

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