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Calculate Weekly Calories

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  • Great job so far! May I ask your height, current weight, and age? These all affect your metabolism.

  • Write your height in inches. E.g., 66 inches if you're 5 ft 6 in tall.
  • Write your current weight in lbs. E.g., 189.
  • Write your age. E.g., 42.
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  • E.g., write 1.375 if you're lightly active. I recommend you start with 1.3.
    • If you are sedentary (little or no exercise) = 1.2
    • If you are lightly active (light exercise/sports 1-3 days/week) = 1.375
    • If you are moderatetely active (moderate exercise/sports 3-5 days/week) = 1.55
    • If you are very active (hard exercise/sports 6-7 days a week) = 1.725
    • If you are extra active (very hard exercise/sports & physical job or 2x training) = 1.9
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  • At Fitness Reloaded YOU are in charge of how you want to lose weight. Nothing is imposed on you.

  • In our experience most people who also want to lose up to 19 lbs do best when they aim for 0.5 to 1 lbs/week. While you can always pick a faster pace, I recommend you write either 0.5 or 1, but ultimately it's up to you. You can always change that later.
  • In our experience most people who also want to lose anywhere between 20 and 49 lbs do best when they aim for 1 lb/week. While you can always pick a faster or a slower pace, I recommend you write 1, but ultimately it's up to you. You can always change that later.
  • In our experience most people who also want to lose anywhere between 50 and 89 lbs do best when they aim for 1 or 1.5 lb/week. While you can always pick a faster or a slower pace, I recommend you write either 1 or 1.5, but ultimately it's up to you. You can always change that later.
  • In our experience most people who also want to lose 90 lbs or more do best when they aim for 1, 1.5, or 2 lb/week. While you can always pick a slower pace, I recommend you write either 1, 1.5, or 2, but ultimately it's up to you. You can always change that later.
  • 1 lb per week is ideal for most people. You may choose 0.5 lb/week if you only want to lose 19 lbs or less, or aim for 2 lb/week if you're looking to lose 60 lbs or more.
  • Great! Based on the pace you selected, this is how many total calories you need to eat every week to lose weight.

  • This an estimate of how many total calories you can eat in aggregate every week to lose weight at the pace you selected. If this number is 11200 or less I strongly recommend you go back and select a slower weight loss pace.
  • This an estimate of how many total calories you can eat in aggregate every week to lose weight at the pace you selected. If this number is 11200 or less I strongly recommend you go back and select a slower weight loss pace.
  • Is this less than 11,200 cal? If yes, I strongly suggest you scroll up and choose a slower weight loss pace.

    Here at Fitness Reloaded our primary goal is for you to lose ALL the weight, ALL 30, 50, or 100 lbs. Weight loss programs that try to get you there "fast," end up either making you quit after the first 10 lbs or cause weight regain. What masquerades as "fast" turns out to be "never getting there, ever."

    At Fitness Reloaded we'll lose weight as fast as possible but without sacrificing the odds that you WILL actually lose ALL the weight AND never fear weight regain again.

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  • Psst...Did You Notice? We Just Calculated Your Total Weekly Calories, NOT How Many Calories You Can Eat In A Day.

    Meet Routine A and Routine B.
  • Routine A days are the days when most things are within your control. Routine B days have unpredictability built in: your sister's birthday, New Year's Eve, Father's Day, Mother's Day, Labor Day, 4th of July BBQ, Memorial Day, going on vacation, having people over, company happy hours and holiday parties, and the list goes on.

    While most people tend to think each one of these are unique events, turns out that for most people Routine B takes over at least 2 days every week.

    We have different habits on Routine A than on Routine B. Routine B is generally harder for weight loss which is why many prefer to put in more calories for those days. How you'll divide the calories each week is ultimately up to you but right now it's important to know that if you go 150 cal over one day, that's OK - ultimately it's the total WEEKLY calories that matter.

    As long as you stay within your total WEEKLY calories then you'll lose weight at the expected pace! It doesn't matter if there's variation from day to day. If you were to divide those calories equally, then your daily calories to aim for would be equal your weekly ones divided by 7. Makes sense?

    In the Fitness Reloaded program we'll talk more about how to become not just a Routine A, but also a Routine B pro. Because unless you master BOTH then you'll not be able to lose all the weight. Instead, you'll be worried about your social invites, you'll be suffering trying to restrict yourself from eating, then eating and feeling guilty about it, etc.

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  • You're done with the Big 3!

    You just made a decision about how fast you want to lose weight, calculated the weekly calories that will get you to that goal, decided on your daily planning habit, and set a fiber goal!

    Phew, that's a lot! Next, you'll be redirected to the private Fitness Reloaded website where you'll find all you need to set up your "Supporting 4" & download your "Habit Diary."

    See you on the inside!

  • Is there anything you need help with? We'll get back to you as soon as possible!
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