The number of calories you should eat is divided into two categories: the number of calories you need at rest, also known as your basal metabolic rate or BMR; and the number of calories you need to fuel your activity level. If you are a dedicated volleyball player and train, exercise or play every day of the week, you qualify as extremely active. Extremely active individuals need more calories than their less active counterparts. To calculate how many calories you should eat, first calculate your BMR; then calculate your total calories based on your activity level.
Calculation for Females
Step 1
Multiply your height in inches by 4.7, your weight in pounds by 4.35 and your age in years by 4.7. Here is an example: 70 x 4.7 = 329, 175 x 4.35 = 761.25, 26 x 4.7 = 122.2.
Step 2
Add the result of your weight and height calculations together and add 655. Here is an example: 329 + 761.25 + 655 = 1745.25.
Step 3
Subtract your age calculation to determine the minimum number of calories you need. Here is an example: 1745.25 -- 122.2 = 1623.05. The result equals your BMR.
Step 4
Multiply your minimum daily calories by 1.9 to determine the total number of calories you need to fuel your activity level for volleyball. Here is an example: 1623.05 x 1.9 = 3083.8 or 3084 calories per day.
Calculation for Males
Step 1
Multiply your height in inches by 12.7, your weight in pounds by 6.23 and your age in years by 6.8. Here is an example: 70 x 12.7 = 889, 175 x 6.23 = 1090.25, 26 x 6.8 = 176.8.
Step 2
Add the result of your weight and height calculations together and add 66. Here is an example: 889 + 1090.25 + 66 = 2045.25.
Step 3
Subtract your age calculation to determine the minimum number of calories you need. Here is an example: 2045.25 -- 176.8 = 1868.45. The result equals your BMR.
Step 4
Multiply your minimum daily calories by 1.9 to determine the total number of calories you need to fuel your activity level for volleyball. Here is an example: 1868.45 x 1.9 = 3550.055 or 3550 calories per day.
Tips and Warnings
- If you train, exercise or play volleyball most but not all days of the week, multiply your BMR by 1.725. If you train, exercise or play volleyball less than five days a week, multiply your BMR by 1.55.
Things You'll Need
- Calculator
References
- "Personal Trainer Manual"; American Council on Exercise; 2008
- "Physiology of Sport and Exercise"; Dr. Jack H. Wilmore, et al.; 2007
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