diet plan

Diet:

Exercise:

Fitness:

Other:

Plateaus

Story.

Estimate Your Daily Calorie Expenditure

Fill out this form to get diet recommendations. These diet recommendations are based on the new NAS guidelines which were published in September, 2002. The guidelines are quite flexible. They recommend carbohydrate, fat and protein consumption in the following ranges:

Carbohydrate: 45% to 65% of total calories.
Fat: 20% to 35% of total calories.
Protein: 10% to 35% of total calories.

Because these ranges overlap, and there are a few other "fine points", finding values for a diet you'd like to follow can be confusing. I've given you some choices to customize the guidelines to your needs. Pick your fat and protein levels; the carbohydrate level will adjust itself. (The highest carbohydrate level occurs when you check lowest fat and lowest protein. The lowest carbohydrate level occurs when you pick high fat and high protein.)

My program will fill the form correctly for healthy adults who are not pregnant or lactating. Sorry, I don't have any recommendations for children, teens, pregnant or lactating women.

If you need assistance making food selections to meet your calorie, protein, carbohydrate and fat needs, use my Menu Analyzer.

Begin Entering Data Here

Describe Yourself.

Fill out this 4 part form, then click the "calculate" button when you are done:

Fill in table:

Select	Male	Female
Input Height	cm	in
Input Weight	kg	lb
Input Age	years
% body fat (if known)		%

Exercise If you exercise regularly, fill in the following the following boxes. If you don't exercise, just leave the zeros. (The NAS recommends you exercise at a moderately brisk pace for an hour every day.)

In addition to my normal daily activities, I burn an additional calories, times a week doing vigorous exercise. The individual exercise sessions take hour and minutes. (You can find the number of calories burned for certain exercises by clicking here.)

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**Activity Level**
Select the activity level that describes most of your daily activities. (Don't count the exercise you entered above.) Resting: Sleeping, reclining. Very Light: Seated or standing activities. Office work. Light: Light walking, house cleaning, golf Moderate: Brisk walking, carrying loads, tennis, dancing. Heavy: Heavy manual labor, soccer, digging.

**Weight Loss Rate.**.
I want to lose per month.
I think my metabolism is:slow average high
I prefer a: (lowest fat, low fat, moderate fat) diet.
I prefer a: (low protein, moderate protein, high protein) diet.

Click the button to update the diet advice:

Then scroll down and read your diet plan.

Results: Your Diet Plan

According to your input, you need calories a day to maintain your weight.

To lose weight at the rate you desire you must cut calories. Distribute your calories as follows:

total calories a day distributed as:
grams fat; ( calories or % of calories. )
grams protein; ( calories or % of calories.)
grams carbohydrate; ( calories or % of calories.)
grams fiber

Calories:

If you want to lose weight, the most important item to control is calories. To lose weight at the rate you desire, you must limit your food consumption to calories/day.

Remember, everyone agrees: You should eat plenty of vegetables! Fruits are good too.

Good luck with your diet,
Lucia

References:

Thin for Life, Ann Fletcher, 1994. Chapters Publishing LTD, Shelburn VT.
Essentials of Exercise Physiology, McArdle, Katch and Katch, 2000, Lippincott Williams & Wilkins, Baltimore, Maryland.
Fad-Free Nutrition, Stare & Whelan, 1998, Hunter House Inc. Publishers, Alameda, CA.