Phase 4 Calculating Daily Caloric Intake


When you have reached your desired goal weight, and after successfully completing the maintenance interval, you continue onto Phase 4, which will be followed for the rest of your life. Sugars and starches are slowly added into your diet in Phase 4. Those starches consist of healthy whole grain or wheat pasta and bread, brown rice and sweet potatoes. Avoid white flour starches as much as possible. Try to limit yourself to one starch serving daily.
Step 1
Calculate your daily calorie intake with the following equation: Active males can determine the number of calories needed to maintain body weight by multiplying their weight in pounds by 15, while active females should multiply their weight by 12. Inactive males should calculate daily caloric intake by multiplying their body weight by 13, and inactive females should multiply their weight by 10.
Example: Male 175 x 13 = 2275 daily calories Female 140 x 12 = 1680 daily calories
Step 2
Determine how many of your calories should be derived from fat by using the number of calories determined through the first equation and multiply the number by 30, or 30 percent for the number of fat calories you need daily.
Example: Male 2275 x .30 = 682.50 fat calories/day Female 1680 x .30 = 504 fat calories/day
Step 3
Figure the number of grams that constitute the number of fat calories needed each day to maintain body weight by dividing the number of fat calories by nine. The resulting number is the amount of fat grams you should take in daily.
Example: Male 682.50/9 = 75.83 fat grams/day Female 504/9 = 56 fat grams/day
Step 4
Lose one pound per week by creating a calorie deficit of 500 calories daily. For example, if your body requires 2,000 calories to maintain your body weight, you should take in only 1,500 calories per day to lose a steady pound per week. Gain one pound per week by adding an additional 500 calories to your determined daily calorie intake. Then re-calculate your fat calories and fat grams.