Step 1: Find Your Metabolism
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 19.5. 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.
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!
*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!
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.
Fitness Programs
Ways to Watch
