Chapter 5: Create my Custom Plan

The Formula Expolained

For example, Mary weighs 200 lbs, with a body fat percentage of 30, She’s 5’8” tall, and 40 years old. 

Daily Caloric Needs= {[200 – (200 x 30/100)] x 9.8} +370

= 1742 Calories / day to maintain weight. 

For a 200 lbs. woman with 30% body fat, under the Mifflin St. Jeor formula, we get 1595 Calories/day.

By averaging these two numbers (1669 Calories/day), we get the most accurate number to determine Mary’s needs and what plan would work best for her. 

Mary would be client Type E. Meaning, each individual meal would consist of 1.5 cups of fruit, 1.5 cups of vegetables, and 3.5 oz of cooked meat.

Do the same calculations for your self and see what range your calories fall into.  That will be your meal size.

If you are unsure about what meal size is best for you, contact us to help.  If you have purchased a program with “Doctor support,” your number will be provided for you.

This can seem complicated, but we include it in this booklet as not everyone may have access to our website and some like to see how we go about creating a custom program.