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Step 3

In computing your Total Energy Allowance will help you to know your daily calorie intake.

Total Energy Allowance/Daily Calorie Intake
Choose your Activity
Result
Your Total Energy Allowance with your Desirable Body Weight is : kcalorie

For the simplicity of the diet prescription (RX),
 round off calories to the nearest 50, in step 4.

You can use this information to help you maintain your ideal weight,
or if you want to lose weight or gain weight.

To maintain your present weight, limit your Total Energy Allowance or daily caloric intake.
To lose weight, reduce 300 - 500 calories gradually, from your Total Energy Allowance result.
To gain weight, add 300 - 500 calories gradually, to your Total Energy Allowance result.

This will let you lose/gain one pound every week.