CSCS Nutrition Calculations: Calories to Lose a Pound, Macronutrients, Cunningham equation and more!

[@TheMovementSystem]

Update: In 2023 Protein Recommendations were been updated to 1.4-1.8g/kg/day for both endurance and strength athletes. Join our study group where I post all the updates: facebook.com/groups/2415992685342170

[@HurricaneHunter96]

Studying for my CSCS while also in PT school and trust me, these videos help me maximize what free time I have in order to study!

[@nicolepilewski4457]

Matt is the best man, always breaks things down so you can understand everything. Thanks dude!

[@xrt126]

Bro I just wanted to thank you, all your videos are high quality and a huge amount of information packed in short time while really clearly explained, it's an amazing work

[@rahuledd1]

Great information man, appreciate your effort for making things simpler to understand for the exam..

[@TheMovementSystem]

You're welcome!

[@aracelycepeda4858]

Your videos are super helpful! You make it much easier to understand. Thank you! I feel ready for my exam

[@jeremyarguellesbullfrogend624]

I LOVE THE EXPLAINATION ON SHORT TERM AND LONG TERM GLYCOGEN STORAGE. THANKS! and the example of running 1 mile is roughly 100k/caloriesl

[@raajei28]

Thanks for making it easy. Nutrition is always my weak area

[@TheMovementSystem]

Glad the video was helpful for you!

[@jalawilliams9006]

Hello, this video was very helpful, I was wondering can you make video of physically writing out the equation when doing the math please and going out step by step. That will help me a ton!

[@nishajaisingh2745]

Your videos are so clear and precise. Thankyou for making these, its very very helpful

[@TheMovementSystem]

Thanks for watching!

[@meganyohn8237]

Another great video! Thank you so much, Matt!!

[@TheMovementSystem]

Thanks for watching and leaving a kind comment :)

[@mikeroussell]

great breakdown, on all levels...

[@kennethduhart8220]

great information

[@TheMovementSystem]

Glad you liked it

[@grantmerry5773]

Hey great catch on the 24 days bit! =) very cool. good work 4:30

[@TheMovementSystem]

Thanks!

[@michelleweavil2700]

Thanks!

[@TheMovementSystem]

Thank you for the support!

[@ZB51_]

UPDATED INFO FOR NEW VIEWERS the recommended protein intake for all athletes is now 1.4-1.8 g/kg bw as of late 2023. EDITED TO CORRECT

[@TheMovementSystem]

All athletes 1.4-1.8g/kg bw per the 2023 update

[@gustavobellene8845]

Excellent Matt, as always! The group is highly recommendable by the way!

[@TheMovementSystem]

Thanks! The best Strength and Conditioning Group on Facebook!

[@katiejenkins110]

Thanks for walking through all those example calculations!! ...also, 6:37 ahaha

[@TheMovementSystem]

lol

[@volatile3]

This helped break down all that info!

[@TheMovementSystem]

Great! Glad it was helpful for you

[@aayushjangid7318]

He’s the best!!!

[@Namanthaaqr]

Great work Coach !

[@TheMovementSystem]

Thanks!

[@nubangbeatz7950]

Thanks

[@shekharkeloniya6249]

Your are awesome.... Thanks matt

[@TheMovementSystem]

My pleasure!

[@elizabethmarkee5378]

Super helpful, thank you!

[@TheMovementSystem]

You're welcome!

[@mobilitytactics9877]

You are awesome dude!

[@thelgcyco]

Thank you

[@demerion]

Great video! Only suggestion: Either talk about "calories" OR about "kilocalories". You partly use cal in this video and partly use kcal, but I believe you use them interchangably (while always meaning kcal).

[@trainlikethepros]

Thank you!!

[@lizasem4184]

Hi Matt, thanks for the sharing. How did you get get that 700kcal/hr calorie expenditure at 14:09? thanks!

[@TheMovementSystem]

Running 1 mile is roughly 100 calories. 7 miles X 100= 700 calories. That’s not something I would be too worried about. Would probably be provided in the question, but it’s good to know for real life application.

[@CurbMarsh7]

Thanks man this helped ALOT! One question, during the Cunningham equation, where did you get the 0.82 from? (86.4kg x 0.82 = 70.85kg LBM)

[@katiejenkins110]

If he has 18% body fat (measured by DEXA), it is assumed that the other 82% is lean body mass

[@CurbMarsh7]

@@katiejenkins110 cool thanks!

[@TheMovementSystem]

18% body fat = 82% lean

[@franktsai8385]

Hey Matt, for the pre-competition carbs/protein, is there a range or a per-kilo-bodyweight number to account for athletes of varying weights? Thank you!

[@vtchevalier]

If you get your CSCS can you help clients with macros under that certification? If not what else is needed?

[@TheMovementSystem]

It depends on your state practice guidelines. In certain states you need to be a RD

[@vtchevalier]

@@TheMovementSystem gotcha, is there an easy way to search for that? Thank you

[@deepaksinghbisht5582]

Hi matt just bought your cscs test from your website. Just want to know the same level of difficulty will come in the actual exam

[@TheMovementSystem]

The feedback from people has been that the level of difficulty is similar

[@salehashaikh6034]

You seem to like donuts 😂🍩 btw great information Thanks!

[@TheMovementSystem]

Blueberry cake flavor🙌🏼

[@CellMist]

Ive seen gaining 1lb to be "2500cal for lean muscle" and "3500cal for muscle". Which of these is correct, or are they both correct as differentiated by "lean"?

[@TheMovementSystem]

I’ve seen that in NSCA articles in the past but I think it might be less clear in current research which is why it’s not specifically stated in the 4th edition book. So I’m not actually sure about the lean mass number

[@prettytse7762]

How do i know how much calaries to have a day. And if i need to lose 11 bls. 1.5 Meters, 129.lbs now. Need to keep BMI below 24. I think i should ideally be 118lbs to meet the target. How to design a meal plan that will help me to lose the 11lbs(?)

[@prettytse7762]

Am i aaking the right questions(?)

[@alexcranmer1167]

Where are you getting that the 550 is a typo in the Cunningham equation? I tried researching this and found conflicting results. Thanks for all you do! My test is next week so thoroughly going through everything I may not know as well.

[@TheMovementSystem]

The NSCA posted a document with book errors and it's on that document. If you join the Strength and Conditioning Study Group on Facebook and message me I can send you that document.

[@MaroonGoone]

my problem is I cant use a calculator on my exam and I dont remember how to do it on paper

[@TheMovementSystem]

Gotta practice

[@khushikapuria1991]

Around 18:08 minutes you say that "it will be higher than RMR", do you mean it will be higher than BMR? Since RMR is always greater than BMR?

[@TheMovementSystem]

BMR lowest, RMR higher and total energy expenditure is the highest

[@pain2performance]

So for Cunningham should we use 500 or 550 for the test?

[@TheMovementSystem]

500

[@varunghosh2384]

You did a calculation for weight loss can you do weight gain and muscle .

[@TheMovementSystem]

Check out my study course it has more in-depth calculations for nutrition and a lot more really great information to study with.

[@varunghosh2384]

@@TheMovementSystem where is that?

[@TheMovementSystem]

@@varunghosh2384 the-movement-system.mykajabi.com/strength-and-conditioning-study-course-sales-page

[@Stormmud]

I don’t agree with your ratios of protein. There is the old school thinking of the classic 1g of Protein per lbs of BW. Which doesn’t apply to everyone as you can imagine. 90% of people are always under nourished in protein. It’s one of the most common issues I tackle with my clients. The ranges of 0.7 - 1.0 g per lbs of BW works best, varying per individual. Allows people’s digestive system to begin compensating and adjusting to the new increase gradually. The ratios you are suggested are way to low, especially for muscle building. I train on average 25+ clients, coaching them in nutrition and training. They would gain very low muscle development with your values - there just isn’t enough nutrients for them to build muscle while they sleep with those low protein values. I see it all the time. The low protein eaters vs the higher. The progress photos speak for themselves!

[@TheMovementSystem]

@@Stormmud Yes this is just going over the current athlete recommendations by the NSCA but it would be more optimal to make individual recommendations ideally by an RD

[@breebree0005]

Hi! What if the athlete wants to GAIN weight?

[@TheMovementSystem]

The recommendation is typically a 500 calorie daily surplus to gain 1 pound per week

[@keeganlamotte1489]

where did the .82 come from when calculating your lean body mass?

[@keeganlamotte1489]

You said you are 18% body fat but where did .82 come from?

[@TheMovementSystem]

18% bodyfat= 82% lean body mass

[@salochinable]

@@TheMovementSystem how would you find that out if it is a different percentage? Is this a case where we would have to remember lean body mass percentages?

[@henryg3702]

where do you get the 2.2 kg per lb when dividing by 190lbs?

[@TheMovementSystem]

1kg = 2.2 pounds is the conversion factor for pounds to kilograms

[@henryg3702]

@@TheMovementSystem For the cunningham where does the the .82 come from when multiplied by your bw?

[@Nanbeezt]

Matt, how do you .82 from your body fat?

[@TheMovementSystem]

18% bodyfat 0.18. So that leaves 82% lean body mass 0.82

[@kareembrown1673]

Matt. A little confused. You predicted yourself at 18% body fat and then proceeded to put .82? Why?

[@TheMovementSystem]

18% bodyfat is 82% lean body mass

[@prettytse7762]

GRAMS AND CALORIES///4 CALORIES PER GRAM///1 GRAM OF PROTEIN = 4 CALORIES///1 gram of fat = 9 grams of calories. 20 grams of Carbs is(?)

[@TheMovementSystem]

20 grams of carbs x 4 calories per gram = 80 calories of carbs

[@bruuuidogames1944]

Matt you are beautiful 😍

[@TheMovementSystem]

Hahaha appreciate you!

[@Stormmud]

I don’t agree with your protein numbers. I train over 25+ clients with training and nutrition. Your value in protein for muscle building just wouldn’t be sufficient enough for people to build muscle. There is the classic thinking of the 1g per 1lbs of BW - which isn’t feasible for everyone. So I’ve used the ranges of 0.7-1.0 when suggesting protein intake per lbs of BW. It allows my clients digestive system to gradually begin to accept the new intake. Most people are under nourished in protein, I see it with so many people I work with. The ones who eat low vs the ones who eat higher protein values. The progress photos speak for themselves!

[@TheMovementSystem]

These are the NSCA recommendations. There is research by Brad Shoenfeld that suggest higher numbers are likely more optimal for muscle building, but this video goes by the current recommendations.