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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.

Food Groups

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:

Healthy Protein
Healthy Protein

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.

Healthy Fats
Healthy Fats

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.

Healthy Carbs
Healthy Carbs

CARBS

45-65% of Daily Calories

258-374g per day

45-65% of Daily Calories

236-341g per day

45-65% of Daily Calories

214-308g per day

45-65% of Daily Calories

191-276g per day

45-65% of Daily Calories

169-244g per day

45-65% 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 Male
Running Female

RUNNING

– Helps to build strong bones

– Improve cardiovascular fitness

– Helps you maintain a healthy weight

Weight Lifting Male
Weight Lifting Female

WEIGHT LIFTING

– Boosts metabolism and fat loss

– Improves strength and endurance

– Improves posture, sleep, mood, and energy levels

Yoga Male
Yoga Female

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 Male
Swimming Female

SWIMMING

– Increases your heart rate with minimal impact

– Full body exercise

– Strengthens muscles while protecting your joints

Pushup Male
Pushup Female

BODYWEIGHT EXERCISES

– Strengthens muscles with minimal impact

– No equipment required

– Develops functional strength

Yoga Male
Yoga Female

YOGA

– Increases flexibility

– Enhances muscle strength and tone

– Reduces risk of injury

Male Midsection

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:

Plank Male

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.

Situp Male

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.

Pushup Male

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.

Female Midsection

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:

Plank Female

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.

Situp Female

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.

Pushup Female

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.

Male Hips and Thighs

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:

Squat Male

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 Male

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.

Lunge Male

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.

Hips and Thighs Female

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:

Squat Female

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 Female

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.

Lunge Female

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.

Male Whole Body

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:

Plank Male

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.

Squat Male

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.

Pushup Male

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.

Female Whole Body

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:

Plank Female

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.

Squat Female

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.

Pushup Female

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.

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