Today I received an email (thanks Roxy
) with a link to a formula on how to achieve our weight loss goals.
So I entered in my info:
I am a 44yo female
current weight is 236.77 pounds
height is 5'2"
with a moderate activity level (I exercise every day doing 27 minutes of the 30 Day Shred and at least 30 minutes to a Walk Away the Pounds video).
My result is:
BMR is 1769 calories/day which is my Total Daily Energy Expenditure (TDEE)
The site states that if my goal is to burn fat i must eat 500 calories less than my TDEE
...so that means I must eat 1269 calories per day.
Spark says that my calorie range is 1200-1550 calories per day.
I clicked on the link that would tell me "what to eat as well as how much"
If I want to burn fat and lose weight I must have a ratio of 40-30-30
Protein intake should be: 707 calories (1269x40%)
Carb intake should be: 381 calories (1269x30%)
Fat intake should be: 381 calories (1269x30%)
That means per day I would need to consume:
Protein: 176.75 grams (Spark says: 60-136)
Carbs: 95.25 grams (Spark says: 135-252)
Fat: 42 grams (Spark says: 60-136)
Looking at these values will totally change how I currently eat. I think that I will try this for a week and see my results. I need to write this out and re-evaluate my diet.
Right now for grains I will usually have either 1/2 cup of rice (22g carbs), 1/4 cup uncooked oatmeal (13.5g carbs), 1 slice bread (12.7g carbs), or a 2oz hot dog bun (28g carbs). This doesn't even include things like milk, yogurt, cheese, etc. that I eat right now...
So thinking, thinking, thinking....my homework today will be to look at the foods I regularly eat and compare them to the ratio amounts and then re-evaluate and re-adjust my eating habits/patterns.