So I might have 2 cups of mashed potatoes with butter and milk added. So we want to be exercising at least 3 days a week when using these numbers to estimate our maintenance.īut the point is you can divi up your eight hundred remaining calories however you want. Keep in mind that these recommendations are based on the assumption that your activity level for the week is at least average. I would take 200 and multiply it by 15 which would give me 3000 calories for maintenance. So let’s pretend I weigh an even two hundred pounds. ![]() You can figure this out by using the calorie calculator that ill link up below or if you want a really simple way to do it you can multiply your weight in pounds times 15 if you’re a man and 13 to 14 if you’re a woman. This is the number of calories that it takes for you to maintain your current weight. The first thing you have to do is figure out what your maintenance calories are. To set up our very own diet plan we’re going to have to count some calories and macros.ĭon’t worry this doesn’t mean that you’re gonna have to count them for the rest of your life but at the very least, in the beginning, we do need to count in order to set the plan up correctly with the right portions. Keep in mind you’ll have to actually stick to the plan to get these results which is usually the area that people fail at the most. On the other hand, if it’s more of a moderate cutting plan you’ll lose closer to twelve lbs or roughly 3% body fat in the 4 weeks.
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