When starting a new training plan or program it’s important you get your energy levels right. Most people seem to make the mistake of reduce calories then starting exercise. When this process is often wrong, when starting a new fitness regime its important that you keep energy levels high. Depending firstly on your training will determine what type of foods you should eat more of. For example, If the program you’re following if you are looking to improve cardio fitness you will need to intake more carbohydrate calories, as carbs give you more sustainable energy providing more energy over a longer period of time .
its essential too increase the right foods for calorie increase ,this does not mean go to eat fast food with an high Kcal count, this means eating foods that are balanced and good for you helping provide you with energy, vitamins and minerals.
The GI index for food is used in the nutrition, this index will tell you how fast the transformation will take from carbohydrates into glucose.
For more information on GI check http://www.glycemicindex.com
To figure out the average intake you first youshould find your weight in kilograms, to do this transform the weight in pounds ,easydivide by 2.2. You need on average 30 kcal per kg per day.
For example, if your weight is 140 pounds, weight in kilograms is 160/2.2 = 72.7 or 73 kg.
To find daily caloric needs, take 73 x 30 = 2190 calories.
During a fitness program add 100-300 kcals each day.
Of course the exact value changes depending on if you are awake and active or sleeping.