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Determine Your Daily Caloric Intake Needs (Page 2)
A 200 pound subject example:
| Steps | Insturctions | Data |
| 1 | Current Body Weight | 200 lbs. |
| 2 | Multiply Current Body Weight by 10% | 20 lbs. |
| 3 | Project Your First Body Weight Goal (Subtract #2 from #1) | 180 lbs. |
| 4 | Daily Caloric Intake to Reach Your Goal (Multiply #3 by 10) | 1800 kcal. |
| Note | Continue this formula until you reach your target body weight. |
Now you know what your first targeted weight goal is and how many daily calories it will take to reach this goal. This slow approach to weight-loss works. If you cut the total number of daily calories all at once you will not be successful. You will find that such a diet is too restrictive to tolerate over the long term. Reducing caloric intake in 10% intervals allows you to reach your body weight goal without feeling deprived.
- Never allow your total daily calories to get below 1,000 calories per day. Low caloric plans will not supply your body with all the nutrients that it needs to function properly.
- Experts recommend that anyone on a weight-loss diet will need to supplement their diet with vitamins and minerals. Ask your doctor for supplement recommendations.