MMA guys everywhere are wondering, “How many calories should I be eating when training?”
This is a great question, so here is a really quick and easy way to estimate how many calories (kcals)you need per day:
Your weight in pounds x 10
Multiply your answer times ONE of the following
1.2 Sedentary
1.5 Moderately Active (exercise 2-3 times/wk)
2.0 Extremely Active (exercise 4-6 times/wk VIGOROUSLY)
So, if you are 150 lbs and do MMA 5 x week, your estimated calorie intake should be around 3000 calories. That’s assuming you just want to maintain your weight. If you want to gain lean body mass, you are going to need more calories. If you are cutting weight, you are going to need less, or the workouts are going to have to use more calories (or both).
The majority of the MMA guys in the 150 -170 lb range generally fall within the 3000-5000 kcal level. It just depends on the individual, the age, the goals, the training regimen, etc.
However, simply knowing how many calories you should be eating is NOT enough. Timing of the meals and composition of the meals are key components to putting it all together.
If you have not had your diet evaluated, you should consider doing it. Get your reality assessed. Find a dietitian who can work with you to determine exactly what you ARE doing and then determine if it is what you NEED to be doing.
One thing to remember: What may be right for you, is not necessarily right for your buddy. Be careful about giving diet advice to others. Leave it to the professionals.
Mary Bell RD/LD
Rudog is the ONLY online dietitian and nutrition education website created specifically for MMA athletes.
The creator of http://www.Rudog.com is a Registered Dietitian in the Dallas area and participates in MMA kickboxing and boxing at Guy Mezger’s Combat Sports Club. Mary Bell can be reached directly at barkandbite@rudog.net
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