It is essential to establish clear goals from the outset. When formulating these goals, they should be specific, measurable, and achievable. By adopting a holistic approach to your lifestyle, you will not only enjoy the benefits of weight loss but also acquire the tools necessary to maintain a healthier, more fulfilling life.
If weight loss is your objective, nutrition will be a critical component. Below is a method for calculating daily caloric intake.
Caloric Needs
It is not advised to consume less than 1,200 calories a day.
Maintenance: (use your current weight)
For Women: Daily Caloric Allowance = Current Weight × 11
ex: Weight 160 (160×11)= 1,760 cal
For Men: Daily Caloric Allowance = Current Weight × 12
ex: Weight 200 (200×12)= 2,400 cal
Weight Loss: (use your goal weight)
For Women: Daily Caloric Allowance = Goal Weight × 11
ex: Goal 140 (140×11)= 1,540 cal
For Men: Daily Caloric Allowance = Goal Weight × 12
ex: Goal 185 (185×12)= 2,220