Weight Loss = Burning more calories than you eat each day.

How many calories do I need?

Gender Age (years) Sedentary Moderately Active Very Active

Female

19-30 2,000 2,000-2,200 2,400

31-50 1,800 2,000 2,200

51+ 1,600 1,800 2,000-2,200

Male

19-30 2,400 2,600-2,800 3,000

31-50 2,200 2,400-2,600 2,800-3,000

51+ 2,000 2,200-2,400 2,400-2,800

How Many Calories Do I Burn?

Exercise & Calories Burned per Hour 130 lbs 155 lbs 180 lbs 205 lbs

Running, 6.7 mph (9 min mile)

649 774 899 1024

Walking 3.0 mph, moderate

195 232 270 307

Aerobics, general384 457 531 605

Weight lifting, light workout

177 211 245 279

Tips for Losing Weight

Reduce Your Daily Caloric Intake by:

• Eat Breakfast everyday to jump start your metabolism.

• Drink Water to help your body digest food and function properly.

• Reduce the Amount of Calories you consume by adding at least five servings of fruits and vegetables to your daily diet

Increase the Amount of Calories you Burn by:

• Walking, Jogging or Running at least 30 minutes a day.

• Building muscle with a weight-lifting routine.

• Purchasing a home DvDworkout series.