Fitness Food Weight Ratio - Cleanbites | Healthy food delivered daily to your office or home
Cleanbites delivers daily healthy lunch & dinner boxes made with nutritious ingredients, focusing on health & weight lost -low Cal. We deliver to all of KL!
Cleanbites delivers daily healthy lunch & dinner boxes made with nutritious ingredients, focusing on health & weight lost -low Cal. We deliver to all of KL!
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Fitness Food Weight Ratio

Fitness Food Weight Ratio

In collaboration with True Fitness, CleanBites has came up with a few products to accommodate gym goers where they are able to customise the amount of protein and carbs in one meal. How awesome! However, we wanted to keep the choices of the nutritional values simple, only to 3 values but still able to cater to everybody. So, we did our research to get the best nutritional values.
This article will explain how we got the six most suitable nutritional values for gym goers.

Title: Summary of the Methods Used.
1.  Macronutrient Values
2.  Malaysian Average Weight and Height
3.  The Standard Table


1. Macronutrient Values
We started by understanding what is macronutrient values. Macronutrient is an essential dietary component;- protein, essential fats and carbohydrates which is consumed in large amounts.[1] We also found out different types of bodies and decided to come out with our own version which are Simple (Maintaining), Lean and Built. To achieve a certain type of body shape, there needs to be a particular intake of macronutrient values. We have sourced out the macronutrient ratios for three body types.
Table 1.0: Macronutrient Ratios
table 1.0
Table 1.1 Revised Macronutrient Ratios
table 1.1

2. Malaysian Average Weight and Height
In order to count the exact amount of macronutrient values a body needs in order to achieve your ideal body type, we needed to find out the weight of the person. Through that, we are able to calculate it using a macronutrient calculator to get the exact amount of nutritional values. There are various types of macronutrient calculators but we picked the most general one which only require to fill in the weight and it is genderless.
We found a standard weight and height table[4] which includes normal weight, borderline overweight, overweight and very overweight. From the table, we find out the average height and weight of Malaysian adults to confirm the accuracy of the table. The average Malaysian height[5] for male is 167 cm and female is 155 cm whereas for average Malaysian weight[6] is 67 kg for male and 58 kg for female. Referring the Table 2.2, the average height and weight is the midpoint and from there onwards, the range of weight is from 33 kg to 112 kg. We revised it to 30 kg to 99 kg and separate them into 7 groups in a range of 10kg apart.
Table 2.0: Average Malaysian Height [5]
table 2.1
Table 2.1: Average Malaysian Weight [6]
table 2.0
Table 2.2: Standard Weight and Height Table [4]
Female
table 2.2 female
Maletable 2.2 male

3. The Standard Table
Now all we needed to do is calculate them! The macronutrient calculator[7] we used is only able to determine for Simple dan daily consumption of carbohydrate, protein and fats. So, we make an assumption that our customers take 2 meals a day (Brunch and Dinner). As for Lean and Built, we got the values from the base values (Simple) and macronutrients percentages.

Screen Shot 2015-07-23 at 10.55.11Image: 55kg macronutrient calculator[7]

Table 3.0: Calculated Macronutrient Values Per Mealtable 3.0
The table was filled with various numbers and currently Head Healthy Chef is unable to deal with so many varieties. So we decided to narrow it to only 3 values each for carbohydrates and protein. We decided to count out fats because we have not found, the best way to provide this essential in a proper way. Hopefully, we are able to do it in the future. The six values we came up after doing calculations are 60 g, 110 g and 160 g for carbohydrates and 50 g, 90 g and 130 g for protein. The method to get the values for carbohydrate and protein is by taking each of the lowest, highest and midpoint values from the table above:-
Table 3.1: Values of Protein and Carbohydratestable 3.1
 
After getting this, we uniformed the values.
Table 3.2: Uniformed Values of Protein and Carbohydrates
table 3.2
Table 3.4: Standardised Macronutrient Values Per Mealtable 3.4

 

Reference

1.Mosby’s Medical Dictionary, 8th edition. © 2009, Elsevier.
2.http://www.bodybuilding.com/fun/macro-math-3-keys-to-dialing-in-your-macro-ratios.html
3.http://relentlessgains.com/macronutrient-ratio-for-lean-muscle-gains-bulking-macros/
4.http://malaysia.kurnia.com/Insurance/MediguardHeightWeight/Default.aspx
5.http://web.archive.org/web/20081002173121/http://www.crc.gov.my/publications/documents/Journal/Distribution%20of%20bod y%20weight,%20height%20and%20BMI%20in%20national%20sampl.pdf
6.http://nutriweb.org.my/publications/mjn0015_2/mjn15n2_art1.pdf
7.http://www.bodybuilding.com/fun/macronutrients_calculator.htm

Disclaimer: This research is based for Malaysian thus the reason for the average and standard table.

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