#Sample macro diet plan 1200 calories how to

Here's how it works:Ĭalculate basal metabolic rate (BMR), or the calories your body burns simply by being alive.įor men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 (kcal / day)įor women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) -161 (kcal / day) Jeor calculation, which is considered by our nutritionists and dieticians to be the 'gold standard' of calorie calculators.

Extra active: You exercise intensely or play vigorous sports nearly every day, including occasional 'two a days.' You also work a physical job or are on your feet most of the time.ī's calculator uses the Mifflin St.Very active: You exercise intensely or play vigorous sports on most days.Moderately active: You exercise 3-5 times a week and stay moving throughout the day with non-exercise activities.Lightly active: You don't exercise much, but you go for walks 1-3 times per week and are on your feet doing housework during some of the day.Sedentary: You work at a desk job and you don't do much housework, walking, or exercising.

#Sample macro diet plan 1200 calories how to

Here's how to figure out what's right for you:

Nutritional researchers agree calorie estimates should take more into account than just the amount you exercise. This choice should reflect the amount of activity in your life based on how you exercise and how physically active your life and/or job is. If this doesn't make the scale go up after a couple of weeks, you may need to add a few hundred more. Train hard, eat big, right? But you may be surprised at how much more you need to eat to grow! Selecting 'gain weight' will put you a few hundred calories above maintenance. Gaining weight-especially as muscle-sounds easy enough. This is a popular 'sweet spot' for healthy, sustainable weight loss. If you know that you're ready to lose a few pounds and you've counted calories before, select 'lose weight.' This will give you a target that is usually 200-700 calories below maintenance. Many nutritionists say before you start cutting calories, you should spend some time at maintenance and get more comfortable with tracking your foods and portion sizes. Also keep some healthy fats and oils on hand for moderate use, such as olive oil.Which Goal and Activity Level Should I Choose?įirst time counting calories? Or not sure which goal is right for you? Then start with 'maintenance.' In theory, this is where you will eat the same amount of calories that you burn and maintain your current weight. Fresh herbs, lemon and lime juice, vinegar, and your favorite herbs and spices.A variety of green vegetables, nuts and seeds are also good sources of calcium. Calcium-rich foods such as low-fat or fat-free milk, plain yogurt, low-fat cottage cheese and unsweetened plant-based milk (like soy, almond or cashew).Also try incorporate more plant protein choices, including tofu, soy products, veggie burgers, beans, nuts and seeds. Lean protein foods such as fish, shellfish, chicken and lean cuts of beef or pork.Although the recommended portions may be small, these foods are great sources of plant protein and healthy fats. Black beans, lentils, pinto beans or other legumes are also nutritious, high-fiber and protein-rich foods that can be purchased dried, frozen, steamed or canned. Fiber-rich grains such as oatmeal, whole-grain cereals, barley, quinoa, whole-grain pasta, and brown or wild rice.Try to purchase mostly fresh or frozen fruits and vegetables, although other options such as canned tomatoes or dried mushrooms may be handy pantry staples. And remember to include white foods like cauliflower, mushrooms and onions, too.

A variety of colorful fruits and vegetables, including salad greens, in-season produce and any of your favorite fruits and vegetables.