Your ideal weight X 14 = calories you can't go over
subtract 500 calories a day for 1 pound of fat a week loss.
subtract 1000 calories a day for 2 pounds per week.
Make sure you get 1 gram protein per pound of ideal weight to prevent lean body loss. Those count towards your daily calories.
For example: If you are 150.
150 X 14 = 2100 calories. . don't go over that number.
1600 calories a day for 1 pound of fat loss a week.
1100 calories per day for 2 pounds of fat loss per week.
150 grams of protein a day = 600 calories which is part of your total daily calories.
www.fitday.com
ETA: Thats about as specific as I can get without your actual height and weight.
Quote:
Originally Posted by AXi1257
I started working out last Oct with 30 min. a day of cardio. Now I make sure I do an hour a day almost every day. If I skip a day I try 90 min the next day. I try to make better food choices, but don't deprive myself. I've lost 15 pounds and will definitely look better for my Cancun trip on March 14. All those calculations etc. just flew over my head...wow a lot to think about! So if anyone wants to just do all that for me, make my food and be my personal trainer I'll lose the final 20-25 pounds without a problem!! Any takers??  |
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