Health & Fitness
Today I’m going to tell you point blank the biggest mistakes I see women over age 40 making when it comes to their nutrition when trying to lose weight. I know that there are many different programs and ways to lose weight, but some of the methods won’t work like they used to when you were in your 20’s and even 30’s.
Also, in the show I mention how to calculate your protein intake; here are two ways to get an estimate of how much you need.
- 30% of your total calories for the day. To determine this, you need to know what your daily calories need to be. A quick estimate is to take your weight and multiply by 12. Take that number and multiply by 30% (.3). The number you get there is the amount of calories of protein you need. To get the grams of protein, you take that number and divide by 4. 4 calories/gram of protein.
EX: weight is 160. 160X12 = 1920 calories/day (maintenance weight)
1920 X .3 = 576
576/4 = 144 grams of protein daily.
- Take your goal weight and multiply by .8. EX: Goal weight is 150
150 x .8 = 120 grams of protein per day is a good place to start.
**These are just examples and may not be exactly right for you. To determine your best calorie intake and macro breakdown, I can help you get started. Email me if you want to schedule a one-time coaching session to determine your macros and calorie goals. Fee is associated. raeannemullins@gmail.com
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