Weight Management

Based upon your body composition and physical activity assessment, the Optimal Performance Calculator- OPC will automatically calculate your weight loss, weight maintenance, or weight gain goals to assist in reaching an optimal competition body weight. If it is determined that you are overweight, the OPC program will calculate a weight loss program in which you will be prescribed a weight loss goal of 1.5% of your body weight per week. For average body fat values by sport and gender please click here.

The weight loss goals should be accomplished through increasing daily physical activity and consuming fewer, but more nutritious, calories. Each pound of fat represents 3,500 calories. To meet a weight loss goal of 1.5% of body weight per week you must create a deficit of 500 to 1,000 calories per day through a combination of decreased caloric intake and increased physical activity.

This can be accomplished by increasing energy expenditure (exercise) 200 to 400 calories a day and reducing dietary fat intake by 300-600 calories a day. The OPC nutrition program will prescribe a dietary program to meet these guidelines. If weight gain is desired the OPC program will prescribe a balanced diet to promote healthy weight gain of ~ 1 lb. per week.