Fitness & Nutrition Plans

Our fitness and meal plan package combines diet and exercise. Eating right is the foundation of any health and combined with an exercise program designed to help you achieve your health and fitness goals.

This plan is for the standard meal plan. Price may vary depending on your dietary restrictions.

Eight steps guide to a fitness and nutrition plan By Stack Fitness

Step 1: Find your weight in kilograms.

  • Get your weight in pounds.
  • Divide by 2.2.
  • Round to the nearest 10 to get your weight in kilograms.

Example: 198 pounds / 2.2 = 90kg

Step 3: Find your Resting Energy Expenditure (REE)

Your REE is the amount of calories you burn if you lie motionless in bed all day.

  • Male: 66 + (13.7 x kg) + (5.0 x cm) – (6.8 x age in years)
= REE calories
  • Female: 655 + (9.6 x kg) + (1.85 x cm) – (4.7 x age in years) = REE calories

Example: 66 + (13.7 x 90kg) + (5.0 x 182.88cm) – (6.8 x 18) = 2,091 Calories

Step 5: Calculate how many carbs you need.

Carbs should comprise about 50% of your total caloric intake.

  • Multiply your daily calories by .5 to determine many carb calories you must eat.
  • Divide this number by 4 to find how many grams of carbs you must eat.

Example: (3,346 x .5)/4 = 418 grams of carbs

Step 7: Calculate how much protein you need.

Protein should comprise about 30 percent of your total caloric intake.

  • Multiply your daily calories by .3 to determine how many protein calories you must eat.
  • Divide this number by 4 to find how many grams of protein you must eat.

Example: (3,346 x .3)/4 = 251 grams of protein

Step 2: Find your height in centimeters.

  • Find your height in inches.
  • Multiply by 2.54 to get your height in centimeters.

Example: 72 inches x 2.54 = 182.88 cm

Step 4: Find how many calories you need per day.

  • REE calories x 1.6 = low range of calories
  • REE calories x 2.4 = high range of calories

Example:

  • 2,091 Calories x 1.6 = 3,346
  • 2,091 Calories x 2.4 = 5,018

Step 6: Calculate how much fat you need.

Fat should comprise about 20% of your total caloric intake.

  • Multiply your daily calories by .2 to determine how many fat calories you must eat.
  • Divide this number by 9 to find how many grams of fat you must eat.

Example: (3,346 x .2)/9 = 74 grams of fat

Step 8: Establish healthy eating habits.

  • Eat six times a day: three main meals and three small meals/snacks.
  • All meals should have a carbohydrate source from a fruit or vegetable.
  • All meals should have a protein source.
  • Drink water throughout the day and avoid sodas and sugary beverages.
  • Always have breakfast to give your body the fuel it needs for the day.
  • Eat a small meal or snack 30-60 minutes before practice and workouts—e.g., almonds and fruit or a peanut butter and jelly sandwich.
  • Eat a meal or drink a protein shake 30 minutes after a workout, practice or game.
  • Consume lean sources of protein, like fish, chicken, turkey, beef, nuts and dairy products.
  • Eat whole grain wheat breads instead of white breads.
  • Avoid fried foods.
  • Avoid eating right before bed. If you do, stick with something light, like a protein shake, grilled chicken, or egg whites.