This weeks goal is to eat at around your resting metabolic rate (RMR), and this is where you will be calculating this figure.
Your RMR makes up 70% of your total metabolic needs and when you are eating at around this figure your body will go searching for alternative sources of energy such as your fat stores. This calculator will give a personalized figure for your specific needs.
In order to do this calculate your RMR you will need three figures:
Firstly your Bodyweight in Kilograms. Now this is important, it needs to be the bodyweight you want to be. If you are planning on losing more that 5 kilograms, then put your bodyweight at 5 kilograms lighter than you are now. The reason for this is that i don't want you starving yourself. When you are getting close to weighing this amount come back and recalculate your RMR and adjust from there.
The second measurement is your height in centimeters. This should be calculated with no shoes on.
The third measurement is your age in years.
When you calculate your rmr it will give you a figure of calories per day. You need to divide this figure by the number of meals you have in a day, then aim at hitting this figure.
Let me give you an example, Jane is an 80kg lady who is 155 cm tall and is 33 years old.
She wants to lose 10kg's but as this is more than the 5kg limit, she enters her weight as 75kg.
Her RMR is 1478 Calories per day. She has three meals in a day so each meal can be around 493 calories. You can go to about 15% to 20% above this figure if needs be but don't go too far below it.
Don't want to count calories? Don't worry, neither do I. I do suggest doing this once just to get an idea of your portion sizes. Once you have a general idea, just stick to those portion sizes. If your weight loss slows down, come back and do another check. Just remember that if your portion sizes creep up, so will your calories used.
This weeks goal is to eat at around your resting metabolic rate (RMR), and this is where you will be calculating this figure.