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How many calories do I need daily. How many grams of protein do I need everyday?
Here’s the easiest and quickest answer.
(the numbers below are for people trying to lose weight):
Men: between 1400 and 1700 calories
Women: between 1300 and 1500 calories
Try to spread calories evenly throughout the day consuming 5 small meals/snacks every day.
Example: 1300 calories
Breakfast= 450
Snack (or first lunch)= 150
Lunch (or second lunch)= 250
Snack= 100
Dinner= 350
FACT: One pound of fat= 3,500 calories.
How many grams of protein do I need everyday?
Consume between 70 and 90 grams everyday.
Example (one egg is 4 grams, 4 ounces of chicken is 25 grams)
What is my ideal body fat percentage?
For men the average is 16-20%
For women the average is 19-23%
Each year past the age of 25 we lose 1/2% of muscle. For this reason we are allowed more body fat as we age. We have charts that place each individual in an age group and give more specific and healthy ranges.
How much water do I need daily?
Divide your body weight in half. This is how many ounces of water you need every day. Add 4 ounces of water for every 15 minutes of exercise. The best water to consume is reverse osmosis (distilled) water. Pick good water quality to hydrate your body.
How many pounds should I lose per week?
One to two pounds per week is healthy. Loosing more than that can result in loss of muscle mass.
Should I keep a food journal?
Yes, if you want to accurately see what your daily/weekly food portions and habits are. Time of day, portion and where you eat are good things to write down. You can then pinpoint problem areas and make necessary changes. You might discover that every time you are in the kitchen you tend to eat without even knowing it. Also, if you are having to write in your food journal that late night binge you are much less likely to continue doing it.
How often should I buy new tennis shoes?
Every 3 to 6 months depending on what you use them for. Shoes often where out internally before the soles where out. if you are waiting for the soles to where out, then you are way past due for new shoes. We suggest going to a running specialty store for getting fitted properly.
Looking for some healthy cooking ideas? Check out our recipe page!
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