Tracking Calories, Alterntive to P90X Nutrition Guide

Even though P90X comes with comprehensive Nutrition Guide I managed to come up with excuses to why it did not work for me. However, it was an inspiration and engraved this notion that nutrition and healthy eating can be achieved with some common sense. I also wanted to make sure as much as possible that I was on the right track.Having looked at a few options to track my calories I decided to use simply due to fact that it is free and it comes with an app for an Android based smart phone. Worked like a charm, point your phone towards a bar-code on an item and nutritional info is entered into your log. You can also check out and as an alternative.

As already discussed, P90X has 3 Phases and each calls for different Level of nutrition. Before beginning the program I needed to figure out where I stand and unfortunately do some math :). You can skip the below and just use the excel file I made and shared here.

Weight (LBS) RMR
Resting Metabolic Rate (RMR) in calories = 198 x 10 1980
Daily Activity Burn (DAB) calories burned = 1980 x 20% 396
RMR + DAB + *600
Daily Energy Amount (DEA) = 2976
* P90X burnes avg. 600 cals per workouts
DEA Calories per Day LEVEL
1800 – 2399 1800  I
2400 – 2999 2400 II
3000 + 3000 III

Referencing the 3 Phases of P90X:

P90X Phases in %

I set my Goals on to match my Level II powered by 2400 cal a day.

Phase 1 Calories Protein Carbs Fat
50% 30% 20%
2400 300g 180g 53g
Phase 2 Calories Protein Carbs Fat
40% 40% 20%
2400 180g 240g 53g
Phase 3 Calories Protein Carbs Fat
20% 60% 20%
2400 120g 360g 53g

And that is all I needed…now I can eat food of my choice as long as I stay in this range and account for it.

Skeptic as I am about my own skills (and some website) to calculate things right I went over to confirm with someone who had success with P90X. Here is a quick comparison based on his calculations and interpretation of nutrition guide.

2,000 cals x 50% protein = 1,000 cals protein.  Protein is 4cal per g, so 1,000 cals is 250 g protein

2,000 cals x 30% carbs = 600 cals carbs.  Carbs are 4cal per g, so 600 cals is 150 g carbs

2,000 cals x 20% fat = 400 cals fat.  Fats are 9cals per g, so 400 cals is 45 g fat

I would highly recommend reading the entire article not just the formula, thanks Wayne!

Also, was right on the money while BeachBody’s Caloric Need Calculator was adding a 200-300 calories to my calculation. This was GREAT INFO so I was reassured that I will be fueling myself right since all I wanted is to lean out, condition and build some muscle. Yeah yeah all is great but WHAT DID I eat? No secret, you see what my nutrition looked like during workouts.

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One Comment

  1. Ho much protein is enough?
    Always nice to reconfirm your thinking or finding.
    In Phase 1 of P90X protein is a bit higher but we are talking only for about 29 days or so.

    Muscle & Body, March 2011 page 10
    recommends at least 1g of protein per pound of body weight for those who train intensely, and you an raise that to 1.25g if you’re trying to bulk up.

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