Calories: In order to lose weight, you must have a negative energy balance. This simply means that you must burn more calories than you consume. While there are many factors that affect how many calories your body burns, the general equation for females is 655 + (9.6 x Weight) + (1.7 x Height)– (4.7 x Age). If your goal is to lose weight, you need a deficit of about 300-500 calories a day to safely lose that weight. If you want to tone up, that means that you’re trying to build lean muscle mass and this gives you an increased protein need. Your body needs the aminos in protein to repair and build muscle after exercise. Round your calories up to a whole number for simplicity and to account for the extra protein requirement. Aim to burn at least 400 calories a day with exercise. This will leave you with a caloric deficit but enough energy to build muscle mass as well. The more muscle you have, the more calories your body burns even at rest. If you’re worried about becoming too bulky or looking masculine, DON’T BE! Body builders and figure competitors work extremely hard to maintain their bodies. You will never accidentally become that toned without very specific strength training and a restrictive diet. If that is your goal, you need much more information than what is provided here.
Macronutrients are nutrients that your body requires a large quantity of. The three categ