Our expert says:
Many of the points you make are basically correct. However, to accurately work out an ATHLETE'S energy requirement one needs to do a rather complicated calculation using his Basic Metabolic Rate, an activity factor which is determined by the type of exercise he does and for how many hours a day. I don't usually do this type of calculation for Readers. Now your 82 kg man aged 25-50 years, only requires 2 900 kcal a day to maintain weight and I would reduce his protein intake to 15% of energy requirement, carbs to 65% and keep fat at 20%. Thus he would require 15/100 x 2900 /4 = 109 g of protein a day, which is more balanced, plus 470 g of carbs and 64 g of fat a day, which you can distribute over 3 or 6 meals. I agree that to lose weight one would reduce the energy intake by 500 kcal a day, down to 2400 kcal. Otherwise I agree with your approach of not using a carb-free diet or cutting out all fat. Just reduce the proteins a bit as 192g per day is a whopping amount of protein to ingest - this can lead to kidney strain, calcium excretion, etc. If your 82 kg man eats 192g of protein a day, this works out to 2.3g of protein per kg of body weight. According to Burke and Deakin (2000), only elite and ultra-athletes who train at high altitudes for many hours a day require 2.2g of protein per kg body weight. Other athletes require between 1g and 1.7g of protein per kg body weight a day and once you have reached steady state you only need 1- 1.2 g of protein per kg a day.
The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical exmanication, diagnosis and formal
advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.