When it comes to all things weight loss, the simplest, fastest way to make impactful, lasting change is to form habits you can actually stick with for life. That's why this book involves an easy-to-follow meal planning guide. This full week of healthy (and delicious!) food will take the guesswork out of grocery shopping and prepping with nutritionist-approved breakfast, lunch, and dinner ideas

How to Calculate Your Daily Calorie Goal

On a daily diet of 1,200 calories, most everyone will lose weight. By calculating your daily calorie goal, you can get a more precise look at what your calorie level should be to set yourself up for successful weight loss. This simple calculation will give you a daily calorie goal that can help you lose a healthy 1 to 2 pounds per week.

To estimate how many calories you need each day to stay at the weight you are right now, multiply your current weight by 12.

To lose 1 pound/week: Cut 500 calories/day

To lose 2 pounds/week: Cut 1,000 calories/day

Example:

If your current weight is 160 pounds and your goal is to lose 1 pound per week:

160 [lb.] x 12 = 1,920 [calories]

1,920 [calories] – 500 [calories] = 1,420 calories

This formula is used in many clinical weight-loss trials and assumes the person using the equation is sedentary. If you're an active person, you may find you need more calories than what you calculated to feel satisfied during the day. The best gauge for whether you're at the right level is how satisfied you feel (you shouldn't be hungry all day!) and whether you're losing weight. If you're losing weight on 1,800 calories a day and you feel great, stick with that. The calculation is just a suggested starting point. As you lose weight, you may want to run the calorie-target calculation again, since your calorie needs will have changed.

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