The name of the game here is clean eating and the proper amount of calories. Some of the most important ingredients to consider with weight loss are those such as: Fiber, iron, protein, and scaling back on the sugar carbs here. Let’s start with calories first.

To get an idea of what you need food and supplement wise you need to understand your BMR (Basic Metabolic Rate), which is how many calories you burn just to stay alive before daily activities and workouts. We have the basic formula below.

One of the most common things we see from people that are trying to lose weight is they are actually eating too few calories and this is going to really shock your metabolism and cause your body to increase fat storages for survival purposes.

Female BMR + 655.1 + (4.35 x weight in lbs) + (4.7 x height in inches) – (4.7 x age)

Chances are you are going to be a little shocked at the BMR results and that is just the calorie content you should consume if you were not active at all during a day!

To figure out about how many total calories you are burning in a day we go to a point based system that adjusts for each based on your activity level. More on that below!

To get an idea of what your macro and calorie breakdown should be we recommend 1g of protein per pound of body weight and then calculate your carb intake to roughly 30% - 50% of your total calorie intake, and keep the sugar carbs low! To calculate that out, 1 gram of carbs and protein are 4 calories each. Fat equals 9 calories per 1 gram.

The results of the BMR calculation are then used to multiply against the average daily activity of the person. Points are awarded based on how active a person is.

Points for activity levels are as follows:

• 1.2 points for a person who does little to no exercise
• 1.37 points for a slightly active person who does light exercise 1–3 days a week
• 1.55 points for a moderately active person who performs moderate exercise 3–5 days a week
• 1.725 points for a very active person who exercises hard 6–7 days a week
• 1.9 points for an extra active person who either has a physically demanding job or has a particularly challenging exercise routine

When the BMR is calculated and the activities points are determined, the two scores are multiplied. The total is the number of calories burned on an average day.

For example, to calculate how many calories a 25-year-old, 5-foot-3-inches-tall, and 145-pound woman who is moderately active burns, the formula would look like:

(655.1 + (4.35 x 145) + (4.7 x 63) – (4.7 x 25)) x 1.55 = 2,270 calories/day

This figure shows that a woman of this age, height, weight, and activity level can consume 2,270 calories and maintain her current weight. If she is looking to lose weight, she would want to be no less than 600 calories a day under that total calorie amount on average and then adjust as activity level and body weight changes. Calculate macros based on the formula above.

Now that you know more about what your calorie intake should be, let's take a look at what supplements can help you reach those results.