Although QUALITY of calories is FAR MORE IMPORTANT than QUANTITY of calories, this is a great way to track your eating habits and INITIAL WEIGHT/FAT LOSS.
Step 1: Take your current weight and multiply it by 12. That number is the amount of calories needed DAILY to MAINTAIN your current weight.
Step 2: Take that number and multiply that by .85. This will give you your new goal of calories DAILY.
Step 3: Divide that number by the amount of times you eat per day (AIM FOR 4-6) and that will give you the amount of calories to aim for at each meal.
EXAMPLE: If you weigh 150 lbs…
•150 x 12 = 1,800.
•1,800 x .85 = 1,530 (GOAL)
•1,530/5 = 306 CALORIES/MEAL