HOW MANY CALORIES DO YOU NEED TO LOSE, MAINTAIN OR GAIN?
Once you have the number of calories, follow these steps to determine how many calories to eat per meal. Below is based upon eating 6x per day. I eat 5 "mini meals" (aka healthy snacks) and 1 "muscle meal" (protein, complex carbs & lots of greens) per day
- Divide the total number of calories by 7
- Multiply the number by 2
- This gives you the calories to eat on the 5 / 1 plan: 5 mini meal & 1 Muscle Meal Plan that I follow. This isn’t for everyone, but this works for me.
- For example, I eat appx 1800 calories per day
- 1800 divided by 7 = 257
- 257 x 2 = 514
- So, I eat 5 mini meals appx. 257 calories each and 1 Muscle Meal apps 514 calories