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Anonymous
>>395738I'll give you a link: http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/ Also the MORE IMPORTANT thing to do is to eat HEALTHY (nutrition).
I'm glad someone is posting this while I'm not on. Sometimes I feel like the only one that knows about it. You normally want to eat 500 Cal less than what you find from that link to lose weight. Any fewer calories and you'll be starving your body. If you really are the size and weight you say use this as a benchmark, you may need to adjust calories as you see fit.
REMEMBER!!!!
A balanced diet is easy to maintain. You want your calories to come from 20%-30% fat (yes, you want to eat fat. polyunsaturated, monounsaturated, and omega 3 are the best. NO TRANS FATS EVER), 20% protein (you can probably cut this back to around 10%. I do 20% due to lifting), and the rest from carbs.
EASY WAY TO FIGURE THIS:
1g of: fat =9 Cal protein = 4 Cal carbs = 4 Cal
I eat 3000 Cal a day. So with my percentages (20%-30% fat, 20% protein, rest is carbs) I would eat around 60-110 Cal from fat, 600 Cal from protein, then the rest obviously comes from carbs since theres nothing left.
TIPS: You want to eat lots of lean chicken, turkey, FIBER, fruits, and veggies if you like. Switch to wheat or whole grain bread. Start taking multivitamins and calcium.
I hope this helps.
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