Calories, Challenge I done, Challenge II ON!

After the video you can find the formula to calculate your personal calories.  PLEASE!!!  USE IT!!

For Women this is what you do

1. take 4.35 multiply it by your weight in pounds, write it down
2. take 4.7 and multiply by your height in inches, write that down
3. take 4.7 and multiply by your age in years, write that down.
4. Now add 655 to numbers from step 1 and 2.  Subtract step 3.  Write down that number.

If you want to lose, here is how you figure your defecit:

Your exercise factor is :

• Sedentary (1.2) - meaning little or no exercise is what you plan on during the week
• Lightly Active (1.375) - meaning you lightly workout 1-3 days a week
• Moderately Active (1.55) - Moderate exercise 3-5 days a week (Power walking program)
• Very Active (1.7) - Hard exercise 6-7 days a week (IE Insanity, P90X, HIIT Training)
• Extremely Active (1.9) - Hard daily exercise or phyiscal job

Take the number from the first steps (STEP 4) and multiply it by your activity level. What my formula looks like is this.

STEP 1 : 4.35 x 160 = 696

STEP 2 : 4.7 x 59 = 277.3

STEP 3 : 4.7 x 31 = 145.7

STEP 4 : 655 + 696 + 277.3 - 145.7 = 1482.6

I will be doing INSANITY and SPIN class : I will use VERY ACTIVE 1.7 in my formula.

1482.6 x 1.7 = 2520.42

YOU ARE NOT DONE YET

If you want to lose weight - subtract 500 from your above STEP 4

If you want to maintain your weight - do nothing

If you need to gain weight - NOT ME - add 250-300 calories a day.

So my end formula is 2520.42 - 500 = 2020 Calories a day.

This needs to be modified as your activities change, your weight changes more than 10 lbs, or if you start gaining.

Write this in for DAY 1 at the top in your journal/live journal. I hope this helps lay a foundation for you. I know it will count for me. This is why it will be important to COUNT your calories. To make sure our nutrition is feeding our bodies right. If you're too low, you go into starvation and hang onto weight. If you're too high, you won't lose. Once you get stable eating your caloric intake, we will focus on meals that are 40% proteins, 40% carbs and 20% fats. I'll give examples as the weeks go on.

Just don't drink your calories or snack them away wastelessly. We will get results! I promise!

All the best! AMY

Come See Me At Great Workout Videos or www.Shakeology.com/BSimplyInspired