Calculating Calorie Count for Phase 3

Amino Diet Phase 3 Calorie Count

Phase 3 of the Amino Diet is considered the lifestyle phase, and should be viewed as a long term commitment to your health. We are often asked how many calories should be consumed during this time. There are no set guidelines for you as every “body” is different and everyone will burn calories differently. A good guide for you with regards to where you stand with your weight is by calculating your Body Mass Index (BMI). This is helpful to know if you are under or overweight. A good thing to do in phase 3, to understand how many calories you should be eating, is to calculate your Basal Metabolic Rate (BMR). You can do this by following these equations:

  • Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
  • Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

SAMPLE: 42 year old woman, weighing 188 pounds and is 5’4″ (64 inches)

  • BMR = 655 + (4.35 x 188) + (4.7 x 64) – (4.7 x 42)
  • BMR = 655 + 817.8 + 300.8 – 197.4
  • BMR = 1576.2

Seem a little complex? An easy rule of thumb for calorie count is to take your desired weight and multiply it by 11. So if one wanted to weigh 140 pounds, then one would need around 1540 calories daily. So you can do the technical equation or the simple one. The bottom line, with phase 3 is to remember to keep your diet well balanced and use things like sugar and starches in moderation. Also, remember our rule of 40-30-30. Happy maintaining!

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