mepr_name, YOUR DAILY CALORIE TARGET IS 2,300 CALORIES
Men under 40 typically require 2,800 calories per day to maintain their weight. We recommend you reduce your calorie intake by 500 calories per day to an average of 2,300 calories per day.
mepr_name, YOUR DAILY CALORIE TARGET IS 2,100 CALORIES
Men in their 40s and 50s typically require 2,600 calories per day to maintain their weight. We recommend you reduce your calorie intake by 500 calories per day to an average of 2,100 calories per day.
mepr_name, YOUR DAILY CALORIE TARGET IS 1,900 CALORIES
Men over 60 typically require 2,400 calories per day to maintain their weight. We recommend you reduce your calorie intake by 500 calories per day to an average of 1,900 calories per day.
mepr_name, YOUR DAILY CALORIE TARGET IS 1,700 CALORIES
Women under 40 typically require 2,200 calories per day to maintain their weight. We recommend you reduce your calorie intake by 500 calories per day to an average of 1,700 calories per day.
mepr_name, YOUR DAILY CALORIE TARGET IS 1,500 CALORIES
Women in their 40s and 50s typically require 2,000 calories per day to maintain their weight. We recommend you reduce your calorie intake by 500 calories per day to an average of 1,500 calories per day.
mepr_name, YOUR DAILY CALORIE TARGET IS 1,300 CALORIES
Women over 60 typically require 1,800 calories per day to maintain their weight. We recommend you reduce your calorie intake by 500 calories per day to an average of 1,300 calories per day.
YOUR RECOMMENDED MACRONUTRIENTS
Macronutrients consist of Protein, Fat and Carbs. It’s important to consume the right combination of each Macro for a healthy diet. Based on the latest US Dietary Guidelines and your Daily Recommended Calories, the recommended macronutrients for you are:
PROTEIN
10-35% of Daily Calories
58-200g per day
10-35% of Daily Calories
53-184g per day
10-35% of Daily Calories
48-166g per day
10-35% of Daily Calories
43-149g per day
10-35% of Daily Calories
38-131g per day
10-35% of Daily Calories
33-114g per day
Proteins are essential nutrients for the human body. They are one of the building blocks of body tissues. Important chemicals and hormones are also made from proteins. Some examples of healthy proteins are eggs, chicken, almonds, fish, beans, and lentils.
FATS
20-35% of Daily Calories
51-89g per day
20-35% of Daily Calories
47-82g per day
20-35% of Daily Calories
42-74g per day
20-35% of Daily Calories
38-66g per day
20-35% of Daily Calories
33-58g per day
20-35% of Daily Calories
29-51g per day
Healthy fat is an important part of any balanced diet. Fats help to absorb certain nutrients, are necessary for healthy functioning, and are an important building block of cells. Fat is also used as an energy reserve, which is why you gain fat when you eat more than you can burn through exercise. The key is to eat mostly unsaturated fats (in the form of oils), limit saturated fats, and avoid trans fats. Some examples of healthy fats are Avocados, Cheese, Nuts, and Olive Oil.
CARBS
45-65% of Daily Calories
258-374g per day
45-65%Â of Daily Calories
236-341g per day
45-65%Â of Daily Calories
214-308g per day
45-65%Â of Daily Calories
191-276g per day
45-65%Â of Daily Calories
169-244g per day
45-65%Â of Daily Calories
146-211g per day
One of the primary functions of carbohydrates is to provide your body with energy. Most of the carbohydrates in the foods you eat are digested and broken down into glucose before entering the bloodstream. If your body has enough glucose to fulfill its current needs, excess glucose is stored as body fat for later use. Some examples of healthy carbs are fruits, vegetables, seeds, and whole grains.
You can modify your daily macros within the recommended ranges. Choose a ratio that best helps you meet your daily calorie goal.
YOUR RECOMMENDED EXERCISES
Your recommended fitness plan exercises include medium to high impact, moderate to intense exercises. Your recommended exercises will give you valuable health benefits.
RUNNING
– Helps to build strong bones
– Improve cardiovascular fitness
– Helps you maintain a healthy weight
WEIGHT LIFTING
– Boosts metabolism and fat loss
– Improves strength and endurance
– Improves posture, sleep, mood, and energy levels
YOGA
– Increases flexibility
– Enhances muscle strength and tone
– Reduces risk of injury
YOUR RECOMMENDED EXERCISES
Your recommended fitness plan exercises include low impact, light to moderate exercises. Your recommended exercises will give you health benefits without over straining your body.
SWIMMING
– Increases your heart rate with minimal impact
– Full body exercise
– Strengthens muscles while protecting your joints
BODYWEIGHT EXERCISES
– Strengthens muscles with minimal impact
– No equipment required
– Develops functional strength
YOGA
– Increases flexibility
– Enhances muscle strength and tone
– Reduces risk of injury
TARGET BELLY FAT FOR WEIGHT LOSS
To reduce Belly Fat and strengthen your abdominal muscles and core we have added these targeted exercises to your personalized fitness plan:
PLANKS
Planks are an isometric exercise, which means that you don’t move any joints during the exercise. To do a plank, hold yourself off of the ground with your forearms and toes while keeping your back straight. Hold the position for 30-60 seconds, rest and repeat.
SIT UPS
Sit Ups engage your upper and lower abdominal muscles. To do sit ups, lay on your back with your legs bent and feet flat on the floor. Keep your hands laced together behind your head through the entire movement. Engage your core to sit up until your chest almost touches your knees, then lower yourself back down slowly.
PUSH UPS
While Push Ups may seem like an upper body exercise, they actually work your full body, including your core. Your abdominals and other core muscles are used to stabilize your body during the movement. To do a push up, hold yourself off the ground with your hands and your toes. Bend your elbows to lower your body almost to the ground. Push back up to the starting position and repeat.
TARGET BELLY FAT FOR WEIGHT LOSS
To reduce Belly Fat and strengthen your abdominal muscles and core we have added these targeted exercises to your personalized fitness plan:
PLANKS
Planks are an isometric exercise, which means that you don’t move any joints during the exercise. To do a plank, hold yourself off of the ground with your forearms and toes while keeping your back straight. Hold the position for 30-60 seconds, rest and repeat.
SIT UPS
Sit Ups engage your upper and lower abdominal muscles. To do sit ups, lay on your back with your legs bent and feet flat on the floor. Keep your hands laced together behind your head through the entire movement. Engage your core to sit up until your chest almost touches your knees, then lower yourself back down slowly.
PUSH UPS
While Push Ups may seem like an upper body exercise, they actually work your full body, including your core. Your abdominals and other core muscles are used to stabilize your body during the movement. To do a push up, hold yourself off the ground with your hands and your toes. Bend your elbows to lower your body almost to the ground. Push back up to the starting position and repeat.
TARGET HIP AND THIGH FAT FOR WEIGHT LOSS
To reduce Hip and Thigh Fat and strengthen your Leg and Glute muscles, we have added these targeted exercises to your personalized fitness plan:
SQUATS
Squats are one of the best lower body exercises to build strength and tone leg muscles. To do a proper squat, stand with your feet shoulder width apart and hold your hands in front of you. Push your butt backwards while your bend your knees, keeping your back upright. As you lower your body, your knees should stay behind your toes. When your thighs are parallel with the ground, contract your leg muscles to stand back up to the starting position, keeping your back straight throughout the motion.
STRETCHING
Stretching can have a multitude of benefits for lower body weight loss. It improves flexibility, allowing you to perform a wider range of motion which enhances your ability to build muscle through exercise. It also reduces the risk of exercise related injury.
LUNGES
Lunges are another great lower body exercise that can help you build functional strength in your legs. Start with your feet shoulder width apart and your hands on your hips. Step forward with your right leg and bend your left knee so that it almost touches the ground. Push off of your front leg to return to the starting position. Repeat on the left side to complete one repetition.
TARGET HIP AND THIGH FAT FOR WEIGHT LOSS
To reduce Hip and Thigh Fat and strengthen your Leg and Glute muscles, we have added these targeted exercises to your personalized fitness plan:
SQUATS
Squats are one of the best lower body exercises to build strength and tone leg muscles. To do a proper squat, stand with your feet shoulder width apart and hold your hands in front of you. Push your butt backwards while your bend your knees, keeping your back upright. As you lower your body, your knees should stay behind your toes. When your thighs are parallel with the ground, contract your leg muscles to stand back up to the starting position, keeping your back straight throughout the motion.
STRETCHING
Stretching can have a multitude of benefits for lower body weight loss. It improves flexibility, allowing you to perform a wider range of motion which enhances your ability to build muscle through exercise. It also reduces the risk of exercise related injury.
LUNGES
Lunges are another great lower body exercise that can help you build functional strength in your legs. Start with your feet shoulder width apart and your hands on your hips. Step forward with your right leg and bend your left knee so that it almost touches the ground. Push off of your front leg to return to the starting position. Repeat on the left side to complete one repetition.
LOSE EVENLY DISTRIBUTED FAT FOR WEIGHT LOSS
To reduce Evenly Distributed Fat and strengthen your whole body, we have added these exercises to your personalized fitness plan:
PLANKS
Planks are an isometric exercise, which means that you don’t move any joints during the exercise. To do a plank, hold yourself off of the ground with your forearms and toes while keeping your back straight. Hold the position for 30-60 seconds, rest and repeat.
SQUATS
Squats are one of the best lower body exercises to build strength and tone leg muscles. To do a proper squat, stand with your feet shoulder width apart and hold your hands in front of you. Push your butt backwards while your bend your knees, keeping your back upright. As you lower your body, your knees should stay behind your toes. When your thighs are parallel with the ground, contract your leg muscles to stand back up to the starting position, keeping your back straight throughout the motion.
PUSH UPS
While Push Ups may seem like an upper body exercise, they actually work your full body, including your core, legs, chest, and arms. To do a push up, hold yourself off the ground with your hands and your toes. Bend your elbows to lower your body almost to the ground. Push back up to the starting position and repeat.
LOSE EVENLY DISTRIBUTED FAT FOR WEIGHT LOSS
To reduce Evenly Distributed Fat and strengthen your whole body, we have added these exercises to your personalized fitness plan:
PLANKS
Planks are an isometric exercise, which means that you don’t move any joints during the exercise. To do a plank, hold yourself off of the ground with your forearms and toes while keeping your back straight. Hold the position for 30-60 seconds, rest and repeat.
SQUATS
Squats are one of the best lower body exercises to build strength and tone leg muscles. To do a proper squat, stand with your feet shoulder width apart and hold your hands in front of you. Push your butt backwards while your bend your knees, keeping your back upright. As you lower your body, your knees should stay behind your toes. When your thighs are parallel with the ground, contract your leg muscles to stand back up to the starting position, keeping your back straight throughout the motion.
PUSH UPS
While Push Ups may seem like an upper body exercise, they actually work your full body, including your core, legs, chest, and arms. To do a push up, hold yourself off the ground with your hands and your toes. Bend your elbows to lower your body almost to the ground. Push back up to the starting position and repeat.
