This entire Post is about EMPOWERING YOU, so you have some tools, that will give you numbers and then how to break it down to make sense for you personally.
I do NOT suggest/recommend that you follow any of the diet plans or outlines etc... on any of the sites. Its the Calculators that are of the most benefit to you. The calculations can be done "long hand", which is what we had to do back in the day lol!!
Those are some of the number one questions that need answers and they need to be answered BY YOU FOR YOU.
There is a thing called "the Law of Averages", this Law is used to figure out things like the ratio of odds to win a lottery or even your personal life insurance plan based on the "Law of Risks". Which is also beneficial in understanding the Risks of cutting calories and the wrong ones.
Want some easy answers?
I have compiled a series of links here to help guide you to your own answers.
How much you should way? Well that is based on a number of things, Age, Gender, Activity Level for one... and how many calories, basic ones your body needs daily (BMR).
Lets start out looking at your IDEAL Weight... this again is based on the "Law of Averages"... gender, age and activity levels.
(Click Here) To find out your Number.
So now that you have THIS Ideal number.... we need to know how many calories we need to eat to maintain it or achieve it, whether up or down the scale.
So remember the Calories needed per day just to survive, these are called BMR (Basic Metabolic Rate) because they are the BASIC CALORIES that your body needs just to EXIST. This is the part we DON'T think about... breathing, blinking, sitting... these things, believe it or not, ALL take energy to do and that energy comes from the calories we eat and digest into Carbon Chains.
Here is a link (CLICK HERE) to enter your personal information into and it will tell you how many calories you NEED to eat every day to sustain that weight.
Ok, now you are armed with TWO things, what you should way and how many calories you need to eat to get there. And there is something else you need to know if you are going to achieve this in a Healthy Manner, the Breakdown of the Calories, ie Fats, Protein & Carbs.
Yep, there is a Calculator for that as well.
Now this is the point where it can get to be too much for most people... it involves counting grams of each Fats, Proteins and Carbs on a daily basis OR you can make up a menu of meals to keep it simple. When I was actively working with Clients, I would have them create their OWN menus after a few weeks of educational training on foods, labels etc... and their Nutritional Value Book.
From that point, they would create their own Schedules, much like a grocery list and pick out all the foods they would eat for one week at a time. Planning and preparation kept them on track.
One of the most healthy weight loss/maintenance plans that exist, is a 40-30-30 Plan, many of the mainstream diet plans function on this premise but, many of them fail to use the BEST sources of Carbohydrates in the plan, not all.
(CLICK HERE) To see a Break Down of a Ratio of Calories to a 40-30-30 plan.
How to put it altogether?
Well lets say that you are 50 Years old and 5'5" tall, female and fairly active and your target weight is 125lbs.
That would equal 1400 Calories a day for your Target Calories to Reach and Maintain that weight. And a break down for that particular Caloric Intake would be... BTW this is NOT an accurate amount at all, it is about 500 Calories below what would be needed for this individual. So for the sake of understanding, it is FICTIONAL and NOT Accurate.
Calories Per Day 1400
Carbs ===> 560 Calories ====> OR 140g
Proteins ===> 420 Calories ====> OR 105g
Fats ===> 420 Calories ====> OR 47g
Did you notice that? See the Fats and the Proteins? Same amount of Calories but, the GRAMS are not the same. The reason? Per Gram, Carbohydrate - 4 Calories, Fats - 9 Calories and Protein - 4 Calories. FATS have MORE Calories than Carbs or Protein and that's why.
There are many other Calculators out there but, these are the basic ones to get started with, a place to find your numbers and be educated at what you are doing and why.
As always, if you have a question about what is here in the Blog, just ask in the Comment Section below ♥
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