Step 1: Find Your Metabolism

Your weight:
(pounds)
Your height:
(feet/inches)
Your age:
Your BMR
-
Target Weight
-

This is how many calories you can consume to maintain your weight without exercise. Read on to find out how to lose weight with your BMR!

Although this calculation cannot include muscle mass and other important things, it can provide a goal for you!

Mifflin-ST Jeor as been found to be the most accurate BMR equation according to the ADA (American Dietetic Association).

Your Target Weight was calculated using a BMI (Body Mass Index) of 21. The Normal Range for BMI is 18.5-25. As you can see we use a BMI on the lower end.

*Note: This calculation is for WOMEN only.

*Note: You should not use this calculation if you are pregnant. Please refer to our to use this meal plan while breastfeeding.

Learn more on this topic...

Step 2: Set a Goal

You should aim to eliminate 500 total calories a day. The fastest way to do this is by watching what you eat AND exercising. We’ll show you how in the following steps.

If you do not exercise you should stay within your BMR each day. If you do exercise you should be able to allow yourself a few more calories! See below to find out just how many!

Learn more on this topic...

*Note the ACSM does not recommend eating less than 1200 calories/day and Moms Into Fitness follows this recommendation.

First choose an option on the left. Then below determine how many calories you burn during exercise. You'll see both activities and exercise listed below. Notice the difference between an activity and exercise! Exercise burns almost twice as many calories!

No Exercise
0
Activity / Calories burned in 30 minutes
Gardening
125
Lawn mowing
175
Playing with kids
125
Pushing a stroller
75
Vigorous house cleaning
125
Walking
100
Exercise / Calories burned in 30 minutes
MIF Boot Camp 2 Interval DVD
350
MIF Core Metabolic Jumpstart DVD
300
MIF Core Fitness for Moms
250
MIF Dance Jam DVD
300
MIF Postnatal Boot Camp Interval DVD
350
MIF Shed 5 Fast DVD
350
Basketball
200
Dancing
250
Golf (no cart)
125
Hiking
200
Hot yoga
300
Indoor cycling
250
Interval Run/Jog
350
Interval training
350
Interval Walking
200
Kickboxing Class
300
Outdoor bicycling
150
Pilates (mat work)
150
Playing Football
275
Running
300
Snowboarding
200
Strength Training
100
Swimming
225
Volleyball
125
Wii Fit Free Run
165
Wii Fit Free Step
100
Wii Fit Rythym Boxing
115
Yoga
150

Step 3: Free Meal Plan & Food Journal

If you are breastfeeding, please use the Breastfeeding Added Values in addition to the Meal Plan calculated for you.


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