You learned that the key to weight loss is being in a calorie deficit, which means you are burning more calories than you are consuming. You learned that to do this, you just need be about 500 calories below your calorie maintenance level. You also learned that while this is the only real requirement of weight loss, making sure these calories are coming from the right food sources is also important.
Now, in Phase 2, you're going to learn how to put this information to use and create your own weight loss diet plan. The very first thing you're going to need to do is figure out what your calorie maintenance level is
Calculate your daily calorie maintenance level.
Your daily calorie maintenance level is the key number in creating your weight loss diet plan. It is based on many factors and is specific to each person. For example, you and your friend might be the same height and weight, but you might have maintenance levels that are hundreds of calories apart. Since the effectiveness of your weight loss diet plan depends a lot on this number, it is important that you figure it out as accurately as possible.
For the most part there are really only 2 methods of figuring out this "magic" number. The first is a pretty close estimate, and the second is as accurate as can be.
1. Here's the method for getting the "pretty close estimate" of your calorie maintenance level. It requires putting your gender, weight, height, age and activity level through a 6th grade level math formula. However, I have assumed that no one actually wants to sit around doing 6th grade math. I was right, wasn't I? So, I've included a calculator for it instead. All you need to do now is just fill out the quick form below and hit "Calculate!" and you will instantly get your estimated calorie maintenance level. Go ahead and try it.