Quote:
Originally Posted by minnyfraise  well in the sanwiches, i put low fat mayo, thurkey ham, suiss cheese, tomatoes and onions, in the quesadillas i only put cheese and thurkey ham, and in the salads i put the fat free ranch dressing (sometimes i eat the mcdonalds ceasar salads)
thanks for your help and yes I would like you to show me how many proteins, carbs and fat i should consume in a day and how many calories too |
It looks to me like you are hoping to lose 80lbs in the next year, so we will shoot for 1.5lbs a week as your goal. This means you need to create a calorie deficit of 5250 calories a week, or 750 calories a day. And by deficit I mean consuming 750 calories less a day than your body burns/uses each day.
First will calculate how many calories a day your body burns at your current lifestyle.
We first try to figure out your BMR, or Basal Metabolic Rate. For women the formula is:
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)
So BMR = 655 + (9.6 X 104.33kg) + (1.8 X 167.64cm) - (4.7 X 23yrs)
655 + (1001.57) + (301.75) - (108.1)= 1850.22 calories a day for your BMR
Based on your activity of none/sedentary, you multiply this by 1.2 to figure out the calories your body burns naturally each day. 1850.22*1.2 = 2220 calories a day that your body burns.
So if that is what your body is burning on a day, and we want to create a 750 calorie deficit each day, that means you want to average eating 1470 calories a day to lose 1.5lbs a week on average.
Based off of this, you should shoot for the following macronutrient breakdown:
120g protein = 480 calories
70g carbs = 280 calories
80g fat = 720 calories
That's about 1480 calories a day, right around where you need to be. Now you don't always need to be exact in the calorie department here.....
If you eat 1680 calories one day, you can always make it up with a 1280 calorie day later in the week. The key is that on average over the long term you are eating around 1480 calories a day. Be sure to write things down so you can keep track!
