Carmelita, Nicole, Alicia, and Stacy
- Basal Metabolic Rate (BMR)
- Calculating calories
- Eating in a deficit
- Tracking your food
- 80:20 lifestyle
- Example of how to calculate calories (thanks Nicole!!)
- Mifflin St. Joer calculator (not the most accurate if BMI > 30, however it’s the best one we have that gives you a rough estimate)
- Steps to calculate your calories:
- Input your biometric information into the calculator (ie: height, weight, age, gender)
- Now, factor in your activity level (ie: most of us fall within the “little to no exercise” to moderate activity)
- Hit the Calculate button
- The number you see (TDEE) is your MAINTENANCE # of calories your body is using daily
- Now, look at your Basal Metabolic Rate number (BMR) – the first number in the Activity chart
- You NEVER want to go below this number!! This is what your body needs to maintain all of its important functions. If you go below this number, the last thing your body wants to do is worry about losing fat. It is going to work hard to store it!
- Take your MAINTENANCE # of calories (from step #4 above) and subtract 500 from it in order to lose 1 lbs. / week.
- To lose1.5 lbs/ week, subtract 750 calories
- *IMPORTANT*: when you subtract 500-750 calories from your MAINTENANCE number (assuming you’re looking to lose 1-1.5 lbs/ week), make sure your number does NOT go below your Basal Metabolic Rate (BMR) number!!
- Your new number is your daily intake of calories – when you’re eating in a deficit to lose weight
Once you have your daily calorie goal to shoot for (again- please be forgiving of this number and not obsess about it being exact), you want to make sure you’re still building your plate how we talked about: 50% protein | 30% non-starchy vegetables | The last little bit (20%)—> starchy vegetables / fruit / healthy fat
Challenge: (starting 03/10/22) = 1) Download the free app My Fitness Pal and track 5 days this week, and 2) Hit 80g of protein 5 days this week
Have more questions?
Want to work with Coach Jeff?