You should now be comfortably counting your calories each day. Last week you didn't make any changes to your diet but this week you will. The main way to control the amount of calories you take in is to know what a serving actually is.
People usually look at the nutrition label and see the number of calories. They probably eat more than one serving but only count it as one. This week you will get to know serving sizes.Start off by buying a set of measuring cups, spoons and even a food scale and start measuring out the food you eat according to the serving size listed on the label. While you still don't have to limit yourself, be mindful of how many calories you are actually taking in now that you are measuring your food.
You will also start changing what kind of calories you take in. Fat, carbohydrates and protein all contribute calories to your meals but not all calories are equal. They all have their own unique functions and their own recommendations.
Fat should be limited to no more than 30% of your total calories and carbohydrates should account for 55% - 65% of your intake. To figure out your protein intake, multiply your weight in pounds by 0.36 (or multiply your weight in kilograms by 0.8). These numbers are more of a guideline than something that you have to follow strictly (however, try staying as close to these numbers as you can).
Total Calories Total Fat
1500 50 grams
2000 66
2500 83
Total Carbs Total Protein (140 lbs) 206-244 grams 50 grams
275-325 50
344-406 50
