Learn About Caloric Needs
How many calories do I need?
Your body requires a minimum number of calories to maintain its basic functions. This is called your Basal Metabolic Rate (BMR). It is influenced by many factors, including age, gender, and climate. Daily exercise adds to that requirement.
How can I lose one pound of fat per week?
A pound is approximately 3,500 calories, so you need to subtract 3,500 calories from your diet, or burn 3,500 calories through additional exercise. Most people use a combination of both.
Once I calculate my caloric needs, what should I do with this information?
This is just step one. Now you should choose a diet and exercise program and a target weight. Once you’ve done this, consider the diet that would be right for you or refer to the Million Dollar Body meal plans, which can help you choose the best option.
You probably often hear references to eating a balanced diet, but this can be misleading. While the idea is correct, balanced varies for each individual. Here are a few basic guidelines:
Calories come from proteins, fats, carbohydrates and, sometimes, alcohol. We need all of the first three to survive and, in general, a bit more carbohydrates than fats and proteins. Your diet should be a reflection of our activity level and body composition. The more exercise you do, the more carbohydrates you need, which changes the daily percentage of your food intake. In a basic sense, proteins and fats should remain fairly constant, while your carbohydrate intake should fluctuate based on the amount of exercise you do in a given day.
“Low-carb” diets are for obese individuals. They are not balanced because they don’t follow the above guidelines, but they can be effective for short-term weight loss. They are often a good first step in bringing ones body into balance.
One pound of body fat equals approximately 3,500 calories. To lose one pound of fat per week, you need to consume no more than the following calories per day.