Help?!?!

Melissag1984

I dont want to "diet" i want to lose weight and inches (im already on a workout program) i want to know what i need to do to eat enough to lose weight.
So whats the 40-40-20 (carbs, proteins, fats) how do you calculate it in the run of a day?
I have my calcuations:
Im
Height - 5'4"
Weight - 134.8 lbs
BMR - 2,441.358 (1,415.28 x 1.725 (amount of daily workout)) & i have to -500 cals to lose weight
BMI - 18.5 to 24.9 (Normal weight)
BF% - 26.2 (not where I want it)

So with this info, what can you tell me.

Ive been on my workout (Insanity) for 3 weeks and 3 days to date and no change (however i can keep up with the workout now wihtout having to stop as much to break, and i can do more moves)
I also do not eat junk (soda, chocoate, processed foods, etc.)

J_Lopez

It sounds like your endurance is increasing. Good luck.

missle30

For carbs and proteins, take the number of calories you're supposed to eat in the day and multiply by .40 and then divide that by 4. That total should be the number of grams of carbs and protein you need in a day. If you divide that by the number of meals you eat (should be 5 to 6), you can figure out how many you need per meal. For the fat, multiply the number of calories by .20 and then divide that by 9 to get the total grams you should have for the day and then divide that by the number of meals. No "white" carbs at night and make sure the fat is "healthy" fat (like nuts, olive oil, etc).