Your Food Plan

Everyone’s body burns calories at a different rate, so you need to customize your plan to your body. Use these steps:

1. Find how many calories you burn now
Your active metabolic rate (AMR) is the number of calories it takes per day to keep you at your current weight. Here’s how to figure out yours. Can’t be bothered to do the math? Get an estimate with our Estimated Metabolic Rate Chart

FIND YOUR AMR

Estimate your BMR
655
+ (4.3x____(weight in lbs))
+ (4.7x____height in inches))
– (4.7x___age in years))
= __ BMR

Find Your Daily Activity Score:
Desk job or other work where you sit down all day: 1.1
Walk half the day or more (stay-at-home moms, salespeople, doctors): 1.2
On the move all day (gardeners, mail carriers): 1.3
Physical labor all day (dancers, athletes, movers): 1.4

Estimate your Active Metabolic Rate:
BMR
x ___Daily Activity Score
+ 300 to 500*
=____ AMR, or how many calories you can eat in a day without gaining weight.
*This is the number of calories you burn with exercise. Choose 300 if you’re doing this plan and you’re small, over 40, and work out at a moderate intensity. Choose more if you’re significantly overweight, work out intensely, or are tall.