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WEIGH TM A N AG E M E NT
Carb Reducer Eating Plan
Calorie Adjustment Guide
Find your ideal calorie intake to reach your healthy weight goals.
= 300.800-calorie eating plan. + 10 in. you’ll take six and multiply it by 12. = 1.78 x (your age) A= B= C= WOMEN: A = 4.1 + 607..1 To find Claudia’s BMR.248 + 889.68 x (your age) A= B= C= To find your BMR. If you’re 6'3".34 x 140 lbs. Claudia’s BMR would be 1. or gain weight. Unfortunately.24 x 200 lbs. Inc.7 C = 6.Just getting started. Here’s how we calculated that: A = 6. for example.5 + A + B . and C below. use the values from A. Claudia is 26 years old.). Your BMR varies based on your age and gender.78 x 45 yrs. or losing weight is actually quite simple! Let’s get started.305.34 x (your weight in pounds) B = 4. B.6 B = 4. B. Calculate values for A. for a total of 75 inches.441 calories. 5'10".1 + A + B .6 + 300.68 B = 12. Trademark: Carb Reducer (Interleukin Genetics.71 x (your height in inches*) C = 6. However. x 12.70 x (Claudia’s height in inches*) C = 4. So. 70 in.248 Here’s how we calculated that: A = 4. then add three.500-.899 655. MEN: A = 6. just like no two people are the same.1 = 1.121. Steve’s BMR would be 1. and 200 pounds. B. Step 1: Calculate your Basal Metabolic Rate Your Basal Metabolic Rate (BMR) is the amount of calories your body expends every day just to function. doing the math when it comes to gaining. Waltham. the amount of calories you consume on a daily basis plays a major role in reaching your goals.68 = Claudia’s BMR = 1. for example.71 = 889. and C: 655. We used the values from A.78 x (Steve’s age) C = 6.70 x 64 in. and C: To find Steve’s BMR. use the values from A. We used the values from A. and C: 66. there’s no one-size-fits-all recommendation when it comes to the amount of calories you need.34 x (Claudia’s weight in pounds) B = 4.5 + 1.441 *To calculate your height in inches. B.68 x (Claudia’s age) A = 4. then complete the equation that follows.899 Steve’s BMR = 1. If you’re currently trying to lose. 2 . simply multiply feet by 12 and add the remaining inches. = 60 in. Mass. = 121. or not reaching your weight goals? It might be time to adjust or settle on your ideal calorie level.24 x (your weight in pounds) B = 12. = 305.71 x (Steve’s height in inches*) B = 5 ft. or 1.8 C = 4.70 x (your height in inches*) C = 4. maintaining. B. 1.24 x (Steve’s weight in pounds) A = 6. = 70 in.7 . maintain. This guide will help you find a daily calorie intake that will help you reach your healthy weight goals while following the NUTRILITE® Weight Management Program Carb Reducer™ Eating Plan.899 calories. Steve is 45 years old. x 12 in. = 607.68 x 26 yrs. and 140 pounds.C = Your BMR = To find your BMR.C = Your BMR = So. and C: 66. 5'4".8 .200-. A simplified approach to selecting your calorie intake is also available in the “Getting Started” portion of your Carb Reducer Eating Plan Journal if you prefer to stay with a 1.
611.2 1. the amount of calories needed on a daily basis would vary greatly between an elite athlete who physically trains for hours at a time and someone who spends a majority of their day at a desk.Step 2: Adjust for activity The more calories you expend through physical activity. He would multiply his BMR from Step 1 of 1. He walks for about a half-hour two or three nights per week with his wife and plays an occasional pickup basketball game with his kids.375 for a total of 2. She is training for her first 10K race and runs three to four times per week. Therefore.899 by 1.375 1. you’ll adjust your calorie level based on the average amount of physical activity you regularly engage in: Multiply your BMR (from Step 1) by the Activity Multiplier value in the chart below that best describes your activity level. below: Sedentary (little or no exercise) Lightly active (little exercise/sports 1–3 days/week) Moderately active (moderate exercise/sports 3–5 days/week) Very active (hard exercise/sports 6–7 days/week) Extra active (very hard exercise/sports and physical job or training twice a day or for an endurance athletic event) Let’s keep following Steve and Claudia.725 1. Here.9 Claudia is moderately active.233.55 1. and manages to also complete two weight training sessions per week. Activity Multiplier 1. 3 . She would multiply her BMR from Step 1 of 1.55 for a total of 2. Steve is lightly active. the more calories your body needs to perform at its peak. BMR x Activity Multiplier = Choose the activity level that best describes you.441 by 1.
we suggest starting with a 2.000 I’d like to gain two pounds per week. most sustainable way to pursue your healthy weight goals. how many calories should Steve and Claudia consume to reach their healthy weight goals? Steve would like to lose about 30 pounds and he thinks he can realistically lose about two pounds per week. 500 I’d like to gain one pound per week.500 I’d like to lose one pound per week.611 and aim to eat about 1. He would subtract 1. below): Value Choose the rate you’d like to lose or gain weight at: . add or subtract based on your weekly weight management goal: Step 2 result +/. If you calculated your daily calorie target at less than 1. Claudia wants to maintain her current weight. if your target is 2. But you can always round up to the higher range if you prefer. or rounding down as described below. it’s about finding a plan that works for you. so she should just aim to eat about 2. See page 5 for fitness options from Nutrilite.__________ (the value that corresponds with your goal. 1.) Enter it here: _____________________ So.200 calories per day.000 I’d like to lose two pounds per week. We recommend incorporating more physical activity over drastically reducing the calories you consume as the best.200 calories. If your daily calorie target falls between the ranges on the next page.355. .Step 3: Adjust for your goal Now. Remember. it is likely due to a lack of physical activity.1.611 calories per day. 0 I’d like to maintain my current weight. you should never eat less than 1.233 calories per day. 4 . So. Now you have your daily calorie target! (Your food exchange levels can be found on page 5.000 calories from his Step 2 total of 2. we suggest rounding down to the next lowest range. for example.100-calorie plan. However.
200 calories Exchanges: 2 fruit. 4 dairy. Printed in the USA.The Carb Reducer™ Eating Plan gives you 1. simply add or subtract exchanges as shown below to reach your weight goals. 10 fat 2. 14 fat The “4-3-2-1 Body Training” DVD. 7 carb. Green. Refer to the food exchange lists in your journal to find out the amounts of different types of food you’ll be adding or subtracting.).50 P83B242Y1518 NUTRILITE Logo Moisture-wicking Workout Tee 94-5850 Sizes: S. 7 vegetable. 6 carb. 6 vegetable. 50799ENB 5 . 8 protein. Inc. Mass. 4 dairy.500 calories’ worth of food exchanges each day. 12 fat 2. can help you incorporate more activity into your day in fun. 4 protein.99 P152B441Y2759 NUTRILITE Logo Resistance Bands 74-9373 (2-pack) $16. presented by NUTRILITE® Nutritional Supplements. 5 carb.99 P137B397Y2483 Trademark: Carb Reducer (Interleukin Genetics.99 P132B382Y2391 74-9378 Medium $27. XL. 9 vegetable.400 calories Exchanges: 4 fruit. 10-minute segments. You might also be interested in exercise gear to go along with the DVD to get more out of each workout.. Your journal provides more information about food exchanges and how they work. ©2012 All rights reserved. 3 dairy. 7 carb. 13 fat 2.100 calories Exchanges: 4 fruit. If your daily calorie target differs greatly.99 P142B412Y2575 74-9379 Large $29. 3 carb. 2 dairy. 8 protein.99 P35B102Y643 NUTRILITE logo Stability Ball 74-9377 Small $25. L. 6 vegetable.55 P394B1143Y1335 74-9374 Logo Digital Stopwatch $6. 7 fat 1.800 calories Exchanges: 4 fruit. 7 protein. M. 40-1496 “4-3-2-1 Body Training” DVD $20.700 calories Exchanges: 4 fruit. 8 vegetable. Waltham. 7 protein. Red $26. 3 dairy. XXL Colors: White. 1.
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