[hae mee]

My bestie bought me this weight loss journal for me as a gift when I wanted to lose weight to help me keep track of my food and exercise. There's a little section in the front that shows how to calculate how many calories one should eat and other things like that so I thought I would share it with you all!

CALCULATING YOUR NEEDED CALORIE INTAKE
1) Multiply your current weight by 10 (for women) or by 11 (for men).
-- for example: I'm 183 lbs so that times 10 is 1830.
2) Decide whether you are inactive (you mainly sit, drive a car, read, type, or do other low-intensity activities), moderately active (active through-out the day with little sitting), or active (participate in active physical sports or a labor-intensive job such as construction). For the inactive lifestyle add 300 to the result in #1; for a moderate lifestyle add 500, and for an active lifestyle add 700.
-- for example: I chose the moderate lifestyle for myself because I work out about 4-5 times per week. 1830 + 500 = 2330.
3) The result is the number of calories you need each day to maintain your current weight.

If you want to lose 1 pound per week, subtract 500 from the result in #2. Taking in 500 calories less for a week (7x500) will result in a loss of 3500 calroies which equals to one pound. Remember, women should not take less than 1200 calories a day and men should go no less than 1800 calories per day.

So, I would have to eat 1830 calories a day to lose about a pound per week which is healthy.

CALCULATING HOW MANY GRAMS OF NUTRIENTS ONE NEEDS
For carbohydrates:
Your calorie total _____ x 0.45 = _____ calories from carbohydrates
Your calorie total _____ x 0.65 = _____ calories from carbohydrates
Divide your calories by 4 calories/gram to figure a range of carbohydrate you should have each day.
-- for example: 1830 (my suggest calorie intake) x 0.45 = 823.5, 1830 x 0.65 = 1189.5. Divide those toals by 4: 205 to 297 grams of carbs per day

For protein:
Your calorie total _____ x 0.10 = _____ calories from protein
Your calorie total _____ x 0.35 = _____ calories from protein
Divide your calories by 4 calories/gram to figure a range of protein you should have each day.

For fat:
Your calorie total _____ x 0.20 = _____ calories from fat
Your calorie total _____ x 0.35 = _____ calories from fat
Divide your calories by 9 calories/gram to figure a range of carbohydrate you should have each day.

credits to The Weight-Loss Day Planner

[witchery]

If you want to lose 1 pound per week, subtract 500 from the result in #2. Taking in 500 calories less for a week (7x500) will result in a loss of 3500 calroies which equals to one pound. Remember, women should not take less than 1200 calories a day and men should go no less than 1800 calories per day.

>_______<
So I have to take in only 1030cal a day to lose 1 pound a week
Lol it's under the 1200cal limit too