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I did the Insanity Fit Test today! I recorded it as circuit training.
I visited the Body Building forum and they suggested the following:
At your height, with your weight, your BF is likely v. high <-- so the formula would over calculate substantially. Personally - I would probably drop your requirements to something based on something much closer to your IDEAL weight [ie: 132 # or 60 kg]. Makes your requirements ~ 600 + 968 - 167 - 161 = 1240 x 1.5 = 1860 to maintain.
To lose weight = ~ 1550-1650 would do you.
The other thing you then need to be aware of is that when calculating macro's - you don't need to feed the added cushioning of fat that you are trying to get rid of.
So:
Protein ~ 165g would be fine
Fat ~ 65g would be fine
Carbs ~ 100g would be fine
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1293 千卡
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脂肪: 60.33克 | 蛋白质: 90.80克 | 碳水物: 113.74克.
早餐: Extra Chunky Peanut Butter, 100% Multi-Grain Bread. 午餐: Fried Chicken (1 Tender). 晚餐: Brussels Sprouts, Ranch Salad Dressing, Cashew Nuts, Almonds, Beets, Creamy Coleslaw, Green Leaf Lettuce, Fried Chicken (1 Tender), Reduced Fat Shredded Colby Jack Cheese. 小食/其他: Tap Water, Atkins Advantage Milk Chocolate Delight Shake, Activia Desserts Peach Cobbler, Fiber Advance Gummies, braeburn, Dry Roasted Edamame. 更多的......
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2302 千卡
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运动:
健美操（重型的，例如俯卧撑） - 25 分钟, 驾驶 - 40 分钟, 案头工作（例如办公室的工作，坐着） - 7 小时, 休息 - 7 小时 和 55 分钟, 睡眠 - 8 小时. 更多的......
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