2500 Calorie Diet Plan Calories Per Day MenCalorie Counting - A Guide to Calories & Weight Control. Hello. If you are here, then it's most likely because you want to do something with your weight. Since there are really only three things you can actually do with your weight, it's pretty safe to assume you want to do one of the following three: Lose weight. Gain weight. Maintain weight. The specific one that you are looking to do really doesn't matter much, at least not now. The reason why is simple. While they are three completely different goals, they are just three different types of weight control. That thing, my friends, is calorie counting. The following is an insanely easy to understand . More specifically, it will explain how to make your weight do exactly what you want it to do through the very simple process of calorie counting. Let's start at the beginning.. Weight Control. Weight control means exactly what it sounds like it means.. This is really your ultimate goal. Weight loss, weight gain, and weight maintenance are just the three things you can do once you reach this goal. However, it's the general ability to control your weight that allows you to make these things happen. So, just how do you become in control of your weight? The obvious answer is by controlling your diet. But, that answer only leads to another question. Just how does a person control their diet? It's this answer that is the key, and it can all be summed up with one single word.. CALORIES ARE EVERYTHING. Read it again if you have to. Forget carbs, forget fat, forget protein, forget every single thing you've ever heard about diet and nutrition. Weight control is all about calories. Nothing else comes close. This is not a gimmick or a diet fad either. This is the proven science of the human body. Let me explain.. Calories In vs Calories Out. Everything you eat and drink contains calories. From junk food like cookies, candy, potato chips and soda, to more healthy food like whole wheat bread, grilled chicken, broccoli, and orange juice.. Because these are the calories you are taking in, they are nicknamed calories in. Everything you do burns calories. Here is a sample diet menu for 2000 calories with six small meals a day. Diet Plan Guide: Daily Calorie, Protein, Fat & Carb Intake and Sources. The above diagram shows an example of a person who will maintain weight. They are consuming 2500 calories per day, and burning 2500. This means every calorie they. An 1800 calorie diet plan calls for three meals and three snacks each day to provide your body with sustained energy. 2500 Calorie Diet Plan Calories Per Day To Lose WeightCalories are energy, so they are used for everything your body has to do. From intense exercise like running and weight training, to everyday tasks like standing and tying your shoes.. And that's only the half of it. Your body actually uses a ton of calories every single day even when you aren't doing anything. Just keeping your body alive and functioning properly burns lots of calories. Because these are the calories your body is burning and using up, they are nicknamed calories out. Weight control is all about the battle between calories in and calories out. If they are both equal to each other, your weight will stay exactly the same. But, if one is higher than the other, your weight will change. If you burn more calories than you consume, you lose weight. And, if you both burn and consume the same amount of calories, your weight stays the same. Poorly Drawn Diagrams. Still a bit confused? Here are three (poorly drawn) diagrams explaining everything you just read. This should give you a very clear picture of why calorie counting is the key to weight control. The above diagram shows an example of a person who will gain weight. They are consuming a total of 3. It doesn't matter if these calories are coming from healthy foods or unhealthy foods. Their daily total is still 3. At the same time, they are burning 2. Well, most of those calories (let's pretend it's 2. Then, more calories (let's say 5. By doing some simple first grade level math (3. NOT used by the body. These excess calories are what causes weight gain to occur. The above diagram shows an example of a person who will lose weight. They consume 2. 00. As you can see, they are burning 5. This calorie deficit is what causes weight loss. The above diagram shows an example of a person who will maintain weight. They are consuming 2. This means every calorie they consume is being burned. This is what causes a person's weight to stay exactly the same.(If you're still confused, I explain all of this in even more detail here: Daily Calorie Intake)Weight Control: Simple Enough For A 5 Year Old. As you can see in my poorly drawn diagrams, controlling your weight is just a matter of making sure the battle between . The number of calories you need each day depends on your age, gender, and activity level. If you want to lose weight, calories out must win. If you want to gain weight, calories in must win. If you want to maintain weight, there must be a tie. There you go, weight control explained in a form simple enough for a 5 year old to get it. How To Reach Your Specific Weight Control Goal Through Calorie Counting. Now that you have a pretty good understanding of why calories are the key to controlling your diet and are therefore the key to weight control, it's finally time to learn how you can control your own weight and reach your specific goal through a little thing called calorie counting. It should be pretty obvious to you by now that all you need to do here is just count your calories in (the calories you eat/drink each day) and count your calories out (the calories you burn each day), and then just adjust them accordingly to make your weight do what you want it to do. How To Count . It's the whole reason this web site exists in the first place. All you have to do is. Use this very web site (a. Calorie. Counter. When you find each food, adjust the serving size to approximately the amount you ate of it. You will then see the full nutritional information (and most importantly, calories) for the specific amount you ate of that food. You don't have to look a food up if you can find out the calorie information this way.)Do this for every food/drink you consume throughout the day. Add up all of the calories in everything you consumed and get your grand total for the day. How To Count . So, the best you can do for . Here's how: The above form will calculate your estimated Basal Metabolic Rate, which is the number of calories your body burns at rest. You know, the calories burned to keep you alive and functioning. Your activity level is also factored in to help guess how many other calories you burn per day in addition to your BMR. The number given at the end is the total of the two. Like I mentioned before, the calorie counting for . If that's what you WERE looking to do, keep doing it. If that's NOT what you want to do, then you have three choices.. You can make a small decrease to your daily calories in so that it ends up being below your daily calories out. For example, if you want to lose weight and are consuming 3. Doing so would mean you were now consuming 2. 10 Step Bodybuilding Diet Action Plan. I'll go over each step in detail, but here are all ten steps at a glance: Need-to-Know Basics. Free 1300 calorie diet plan, easy 1300 calorie menu, 1300 calorie meal plan. We provide you with a free sample of the 1300 calorie a day diet for 7 days to help you. Looking for a diet plan suitable for active or larger people? Three meals and three snacks a day are called for on a 2200 calorie diet plan. A 2200 calorie diet plan. In fact, the Dietary Guidelines for Americans, 2010 notes that sedentary men ages 19 to 30, moderately. Use this calories per day calculator to learn how many calories you need to eat every day in order to lose, maintain and even gain weight on a fitness plan. And, you'd now be burning more than you consume, and this would make you lose weight. If you only wanted to maintain weight, in this example you would just reduce your calorie intake to an equal 2. Instead of reducing your calorie intake, you can just as easily increase the number of calories you burn per day by exercising. Sticking with the same example, you'd continue consuming 3. Doing so would mean you were now burning more than you were consuming. For best results, do a combination of both #1 and #2. If your . If this is what you wanted to do, keep doing it. If NOT, then you only have one real choice.. Increase your calorie intake. If you want to gain weight and were consuming 2. Doing so would mean you are now taking in more calories than you are burning, and this is what will make you gain weight. If you just wanted to maintain weight, then for this example you'd increase your calorie intake to an equal 2. If your . To lose weight, either decrease your calorie intake by a small amount, increase your activity so that you burn more calories, or do a combination of both. To gain weight, make a small caloric increase. In fact, it's impossible for it to not work as long as it's done correctly. HOWEVER, if there is some form of error in the calorie counting of either your calories in, your calories out, or even both, then obviously it becomes possible for something to not work correctly. It is for this reason that I'm going to explain to you what I like to call the . Keep a log of your weight somewhere so you can keep track of exactly what your body is doing. Now, take a look at that log of your weight. Is it going in the direction you want it to? If the answer is yes, keep doing what you're doing. If the answer is no, adjust something until the answer becomes yes. Not losing weight? Reduce your daily calorie intake by 2. Are you losing weight now? Good, keep doing what you're doing. Drop another 2. 50 calories and see what happens then. Not gaining weight? Increase your daily calorie intake by 2. Good, keep doing what you're doing. Add another 2. 50 calories. The secret weapon of weight control is to keep a close eye on what your weight is doing, and if it's not doing what you want it to do, adjust your calories in/out until it does. That's it. That's everything you just read summarized in one simple sentence. Another Thing About Adjusting Your Calories. For general health purposes, you never want to make large or fast changes to your calorie intake. Instead, you want to be very slow and very gradual. It is recommended that weight should be gained or lost at a rate of about 1 or 2 pounds per week. Here's how: There are about 3. That means if you are 5. Because 5. 00 calories below each day, multiplied by 7 days in a week, equals 3. And, 3. 50. 0 calories under equals about 1 pound of weight lost. The same goes for weight gain. If you are 5. 00 above each day, you'll gain a perfectly fine 1 pound per week. The End. So, that's everything you need to know to use calorie counting to control your diet, which will control your weight, which means you'll be able to make your body do exactly what you want it to do. Sounds nice, doesn't it? All you need to do now is put this information into effect, stay consistent and enjoy the results. Calories Per Day Calculator - How Many Calories Do You Need? Have you ever wanted to know how many calories you need to eat per day in order to lose, maintain or even gain weight? It’s absolutely critical to understand that calories in and calories out equate to success when you’re on a fitness program. Nutrition is so important that some personal trainers say it makes up to 7. So many people are confused when it comes to figuring out how many calories they need and this is the main reason we created this calorie per day calculator. It’s so important to have a baseline understanding of your current calorie level before starting a diet and exercise plan, so use the calculator below to get an understanding of your calorie needs. Activity Levels: Sedentary = (little or no exercise, desk job)Lightly Active = (light exercise or sports 1- 3 days/wk)Moderately Active = (moderate exercise or sports 3- 5 days/wk)Very Active = (hard exercise or sports 6- 7 days/wk)Extremely Active = (hard daily exercise or sports & physical labor job or 2 X day training, football camp, etc.)To Lose Weight. To take off one pound per week, you’ll need to reduce calories by 5. Try eating 2. 50 calories less per day and exercising enough to burn 2. The easiest way to cut back on calories is to watch your portion sizes. To Gain Weight. Try eating about 5. Focus on basic compound strength training exercises like barbell squat, bench press and barbell rows to add lean muscle mass to your physique. Make sure to eat enough protein (at least 1 gram per pound of body weight) and get plenty of rest to recover and grow after your workouts. Daily Calorie, Protein, Fat, Carb Intake & Sources. Whether you want to lose weight, build muscle or improve any aspect of your body or health, setting up your entire diet plan correctly is an absolute requirement for reaching any of these types of goals. The problem is, between your daily calorie, protein, fat and carb intake and the food sources you’re getting these nutrients from, diet and nutrition tends to be the area people screw up the most. In fact, our diet plan is often the area we barely even care about in the first place. I hear it all the time. People tell me all about their workout routines and what exercises and muscle groups they train on what days and how much weight they lift for how many sets and reps and blah blah blah, but when I ask them about their diet plan, the answer is usually “it’s okay” or “I think it’s pretty good.”In reality however it’s often terrible, and it’s the #1 reason you’re not losing fat or building muscle or getting the results you want. The truth is, if your diet plan isn’t set up the way it needs to be for your goal to be reached, then your goal WILL NOT be reached. Simple as that. So, how should you eat to support your goal? How do you figure out what your daily calorie, protein, fat and carb intake needs to be and what food sources those nutrients should and should not come from? How do you set up your ideal diet plan? Here now is a free guide that contains all of those answers. As you will see, protein, fat and carbs definitely matter as well, but nothing influences your ability to lose weight, gain weight, build muscle or do anything similar as much as calories do. This is because everything we eat and drink (besides obvious calorie- free items like water) contains calories, and everything we do (exercise, getting dressed, breathing, digesting food, etc.) burns calories. The difference between how many calories we consume and how many calories we burn is the most important factor in every diet plan. There is a certain number of calories that your body requires every day in order for it to maintain your current weight. We call this your “daily calorie maintenance level.” It’s the amount of calories your body requires each day in order to do EVERYTHING it needs to do. Now, if your diet plan is made up of more, less or the same amount of calories as your maintenance level, 1 of 3 things will always happen. This is a requirement for building muscle. If you eat LESS calories than your maintenance level, you will lose weight. This is a requirement for losing fat. If you eat the SAME amount of calories as your maintenance level, your weight will stay the same. This is a requirement for maintaining your current weight. And these are really the most important things you need to know about your daily calorie intake and just creating a proper diet plan in general. These 3 simple facts are what most of the population fail to learn, understand, or just pay attention to, and it’s the #1 reason why their body isn’t doing what they want it to do. How do you estimate your maintenance level? The first step in figuring out what your daily calorie intake needs to be is estimating what your maintenance level is. There are quite a few ways to do this, but the easiest is to multiply your current body weight in pounds by 1. Somewhere between those 2 amounts will usually be your maintenance level. Women, people who are less active, or people who think they have a slower metabolism should use the lower end of their range. Men, people who are more active, or people who think they have a faster metabolism should use the higher end of their range. People who are unsure should just pick a number in the middle. Another way to estimate your daily calorie maintenance level is with the calculator below. Just fill it in and click “Calculate!”Calorie Maintenance Calculator. How do you adjust your daily calorie intake for your goal? Now that you have a good estimate of what your maintenance level is, it’s time to adjust it for your specific goal. Just eat your maintenance level amount each day. To ensure your daily calorie intake is indeed what it should be, all you need to do is weigh yourself about once per week first thing in the morning before eating or drinking anything, and monitor if your weight is moving in the right direction at the ideal rate. For losing weight, 1- 2lbs lost per week is usually perfect. For gaining weight or building muscle, 0. So, if that’s happening, you’re perfect. Continue eating this daily calorie intake from that point on. But if it’s not, then you just need to adjust up or down in small 2. Yup, just that simple. Now that your daily calorie intake is set up, it’s time to set up the protein, fat and carbs that will supply these calories. Daily Protein Intake. The next most important part of your diet plan is your daily protein intake. Because as I explain in my article about the high protein diet, protein is the building block of muscle, it plays a huge role in controlling your hunger and keeping you satisfied, and, if weight loss is your goal, it’s the dietary key to ensuring that the weight you lose is fat and not muscle. These benefits are the reason why protein supplements are so damn popular and you’ll never hear anyone recommend a low protein diet. The question is, what does your daily protein intake need to be to get all of these benefits? What is your ideal daily protein intake? My article about finding your ideal amount of protein per day answers this question in detail, but the quick and simple answer is that most people looking to improve their body should usually be eating between 0. Most people should use their current body weight when doing this calculation (so a 1. What are the best sources of protein? Some common high quality sources of protein include. There are primarily 4 different types of fat (trans, saturated, monounsaturated and polyunsaturated), and each has a significantly different effect on the human body. My article about Good Fats vs Bad Fats explains this in detail. The short version is that trans fat should be avoided completely, saturated fat should typically be limited to no more than 1/3 of your total daily fat intake, and monounsaturated and polyunsaturated fats should comprise the majority of it. A definite extra emphasis should be placed on getting enough of a specific polyunsaturated fatty acid. My article about Omega- 3 Fish Oil Supplements explains why it’s so important. What is your ideal daily fat intake? In most cases, somewhere between 2. So, just figure out what 2. I’ll show you a full example of how to do this in a minute. What are the best sources of fat? Some common high quality sources of fat include. The reason we left carbs for last is because out of the 3 macronutrients that supply our daily calories (protein, fat and carbs), carbs are the least important. As my article about how many grams of carbs you should eat per day explains, carbs are extremely useful and a sufficient amount should definitely be eaten. However, protein and fat are the only macronutrients that are truly essential to the human body and MUST be present in our diet plan in order to live and function. Carbs aren’t, although we definitely live and function much better when we eat them. Here’s why this is important. That might sound confusing, but it’s not. Remember the daily calorie intake you calculated before? Subtract calories from protein and calories from fat from that amount. Whatever amount of calories are still left over, those calories will come from carbs. Here’s a step- by- step example. Since 1 gram of protein contains 4 calories, that means 6. To figure out how many grams of fat that would be, they’d just divide 5. So that. Since 1 gram of carbs contains 4 calories, this example person can see that they should eat 2. You’d just repeat this same process using your actual daily calorie, protein, fat and carb intake instead of the example amounts I just used. What are the best sources of carbs? Some common high quality sources of carbs include? Well, I can explain all of those answers in just 3 simple words: it doesn’t matter. Everything you’ve heard about a certain type of diet organization being beneficial for losing weight or building muscle is either a lie, a myth, or complete crap. My articles about why eating 5- 6 small meals per day is BS and why eating after 7 pm at night is fine explain why. So, the real answer to every question you have about how to best put your diet plan together is this. Whatever is most likely to cause you to consistently get the important stuff right. Well, after 1. 0 years of people asking me for it, I’ve finally created the solution. It. It contains the proven sample diet plans (and workouts) that I? Then go here to learn all about it: The Ultimate Fat Loss & Muscle Building Guide.
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