Page 32 - Kay Handyside - Fat to Flat Belly

OPTION 3 COUNTING CALORIES, HOW MANY CALORIES YOU NEED AND WORKING OUT YOUR MACROS.
It is always good to workout roughly how many calories you should be eating and then using a calorie counting app ( mentioned ) to really see the values of the food.
Your precise calculation :
1. Take your goal weight e.g 58kgs translate this into LBS = 128lbs
2. Next multiply this figure by 14. ( Since you are going to be exercising 5 times per week with daily walks ) 128 x 14 = 1,800 calories - This end figure is your calories per day at the moment. 1, 800 DIVIDED by 3 = 600cals per meal OR 2 meals + 900 cals per meal )
3. Download my fitness pal or chronometer which allows you to LOG ALL YOUR FOOD . This means you will stick to your individual allowance . This is actually a really great exercise as you learn the value of foods . Did you know 1 cookie contains around 60 calories , that means if I were to eat 5 ( 5 x 60 = 320 cals ) this is 1/4 of my daily calorie consumption and would take me around 1 hour of hard exercise to burn it off.
1. WEIGHT IN KGS - TRANSFER INTO LBS ( 1KG = 2.2LBS - tip : use google translate )
2. LBS WEIGHT X 14 = CALORIES PER DAY
3. CALORIES PER DAY DIVIDED BY 3 ( 3 MEALS ) or later on in the program ( divided by 2
meals )
VALUES :
PROTEIN - 4 CALORIES PER GRAM CARBOHYDRATES - 4 CALOREIS PER GRAM FAT 9 CALORIES PER GRAM