Using the simple-to-follow formula below, calculate your daily caloric needs to determine your calorie bracket.
STEP ONE:
A. Your Current Weight in Pounds times 11 = Your calorie Baseline
___________ x _____11____ = _____________
B. Your Caloric Baseline PLUS 400 (30 minute exercise calorie burn) = Your Caloric Needs
___________ + ___400____ = _____________
C. Your Caloric Needs MINUS 750 (Calorie Deficit) = Your Calorie Target
____________ - ____750____ = _____________
STEP TWO:
CALORIE BRACKETS
STEP ONE:
A. Your Current Weight in Pounds times 11 = Your calorie Baseline
___________ x _____11____ = _____________
B. Your Caloric Baseline PLUS 400 (30 minute exercise calorie burn) = Your Caloric Needs
___________ + ___400____ = _____________
C. Your Caloric Needs MINUS 750 (Calorie Deficit) = Your Calorie Target
____________ - ____750____ = _____________
STEP TWO:
CALORIE BRACKETS
1,200-1,499
3 veggies
2 fruits 4 proteins 2 carbs 1 healthy fat 1 seed 2 oil/butter |
1,500-1,799
4 veggies
3 fruits 4 proteins 3 carbs 1 healthy fat 1 seed 4 oil/butter |
1,800-2,099
5 veggies
3 fruits 5 proteins 4 carbs 1 healthy fat 1 seed 5 oil/butter |
2,100-2,300
6 veggies
4 fruits 6 proteins 4 carbs 1 healthy fat 1 seed 6 oil/butter |