Finding your daily calorie budget

Figure out your “ideal weight” (your goal weight)

Follow this link to find your calorie budget: https://www.healthline.com/nutrition/how-many-calories-per-day
Directions:
– write in your female or male, age, and IDEAL weight (your goal weight)
and your height, For activity I normally write in sedentary or slightly active depending on how much activity you get.

Examples:
A 40 year old woman, 5’4″, 150 lb goal weight= 1600 calorie budget per day
A 50 year old woman, 5’4″, 150 lb goal weight= 1542 calorie budget per day
A 30 year old woman, 5’4″, 150 lb goal weight= 1662 calorie budget per day
A 40 year old woman, 5’4″, 150 lb goal weight= 1600 calorie budget per day
A 40 year old woman, 5’4″, 125 lb goal weight= 1466 calroie budget per day

Expectations:
about 2 pounds per week weight loss
possibly more at first, then will slow down as you get closer to your goal weight

Don’t cut more calories than your ideal weight calorie budget amount
1. you will feel hungry, deprived
2. if you lose it too fast, you may run into the more likley you will keep it off
3. your skin will have a better chance of shrinking with your body to avoid (as much as possible) extra skin
4. we are creating a habit for how much you should be eating

Think of your ideal calorie amount as your budget
spend it the way you want
You have flexibility to eat what you want when you want it
Thankfully, healthier foods are naturally lower in calories
If you KNOW you are going to be consuming more at a certain meal, move around some calories to allow for it
If you go over for the day- do NOT beat yourself up. It’s part of life and will happen. Aim again tomorrow

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