Thank you so much for offering help to calculate My height is 71 cm Weight 157 lbs and I am 44 years old I walk 30 mins for 3 days at a heart rate in 130s and I started lifting 2 weeks ago approximately twice a week In addition my job requires me to walk around 5000 steps a day at the least (I am trying to imply that I am not sedentary) I feel my best at 140-145 lbs but more than weight loss I want fat loss, energy and muscle definition I have a VERY hard time calculating my BMR, my deficit and daily calories as I eat a home made Pakistani-Indian diet and I cook for four people
Looking at this, my calculation is between 2000 and 2100 calories for your maintenance. With 150g protein, 200g carbs, 66g fat. (These macros are based on basic percentages) But this can differ depending on hormonal imbalance, metabolic health, thyroid levels, and where you are actually at in life. So take that number as a baseline and then adjust based on how it feels. Hope that helps! Let me know if you have any other questions!
@@bradleyhealth thank you very much I have no known metabolic diseases so far My major struggle is excessive work hours (100 per week or more) and lack of sleep
@@danielastoica3354 hormones do make it worse but having the well rounded nutrient dense diet helps through the hormones. I know there is a lot of talk about insulin these days but unless you have a sensitivity or resistance it not as big of a deal as people make it out to be. Like having fruit at night is going to help limit that craving and it’s so healthy for you, but it may spike your glucose more than a candy bar 🤷♂️ doesn’t mean you shouldn’t eat it.
A couple things that I teach to avoid this 1. Make sure you are eating enough food earlier in the day so that you feel fuller longer. Or you could need the opposite - make sure you eat enough at dinner to hold you through the night. 2. Stress, anxiety and boredom are huge drivers of sweet snacking at night. Limit those, and you will have a much easier time
Thank you so much for offering help to calculate
My height is 71 cm
Weight 157 lbs and I am 44 years old
I walk 30 mins for 3 days at a heart rate in 130s and I started lifting 2 weeks ago approximately twice a week
In addition my job requires me to walk around 5000 steps a day at the least (I am trying to imply that I am not sedentary)
I feel my best at 140-145 lbs but more than weight loss I want fat loss, energy and muscle definition
I have a VERY hard time calculating my BMR, my deficit and daily calories as I eat a home made Pakistani-Indian diet and I cook for four people
Looking at this, my calculation is between 2000 and 2100 calories for your maintenance. With 150g protein, 200g carbs, 66g fat. (These macros are based on basic percentages) But this can differ depending on hormonal imbalance, metabolic health, thyroid levels, and where you are actually at in life. So take that number as a baseline and then adjust based on how it feels.
Hope that helps! Let me know if you have any other questions!
@@bradleyhealth thank you very much
I have no known metabolic diseases so far
My major struggle is excessive work hours (100 per week or more) and lack of sleep
@@bradleyhealth I should had mentioned my gender- female
Thank you for your answer! They say it's a hormonal thing, but they don't say what to do about it. Do you think it's about insulin only? Thank you
@@danielastoica3354 hormones do make it worse but having the well rounded nutrient dense diet helps through the hormones. I know there is a lot of talk about insulin these days but unless you have a sensitivity or resistance it not as big of a deal as people make it out to be. Like having fruit at night is going to help limit that craving and it’s so healthy for you, but it may spike your glucose more than a candy bar 🤷♂️ doesn’t mean you shouldn’t eat it.
My problem is the sweet craving in the evening and before bed. It ruins all my struggle during the day
A couple things that I teach to avoid this 1. Make sure you are eating enough food earlier in the day so that you feel fuller longer. Or you could need the opposite - make sure you eat enough at dinner to hold you through the night.
2. Stress, anxiety and boredom are huge drivers of sweet snacking at night. Limit those, and you will have a much easier time