"The target calorie intake needed to maintain weight is calculated using data from the Food and Nutrition Board, Institute of Medicine, National Academies database. Set the weight loss calorie target at 20% below the weight maintenance target. This is inline with reliable weight loss industry targets that are calculated to reduce weight by 1-2 lbs per week."

"You need to consume enough calories to maintain your metabolism. Dramatically reducing your caloric intake can lower your metabolism and send your body into "hoard" mode which can offset weight loss efforts and keep you from successfully achieving your dietary goals. However, exceeding your body's energy requirements can lead to weight gain. In this case, replace some high-fat or high-sugar foods in your diet with low calorie foods such as fruits and vegetables."



Male: 662 - (9.53 x age + ((15.91 x weight / 2.2) + (539.6 x height x 0.0254))

Female: 354 - (6.91 x age) + ((9.36 x weight / 2.2) + (726 x height x 0.0254))

Weight loss = target - 20%. Weight gain = target + 20%.

Calories burned through exercise can be added to your target.

Yes there are established and recognised formulas used to set your nutritional requirements. It would seem quite reasonable to monitor the metabolism level and to eat enough to maintain the fat burning metabolism level.

The theory behind the Calorie Shifting diet is to adopt a regime of varied foods within overall guidelines, so that your body "thinks" it is still getting enough calories and maintains a high metabolism. If you deprive your body of any one major food group, or severely reduce your calorie intake, your body's metabolism will automatically reduce to the lower level and fat consumption will fall off.

I have found that eating a range of fruits and vegetables can be used to adjust the relative mix of carbs, proteins you eat at the same time as keeping sugars to a minimum. Spreading eating across at least four small meals a day helps to stop you feeing hungry at all, as does consuming greater quantities of water and low cal drinks throughout the day. Review the Calorie Shifting Diet.

So far I am keeping to a 5 lbs per week weight loss and feeing fine!
An easy way to monitor your daily nutritional progress is to use the online Calorie Connect system. Make this your browser homepage so it prompts you to keep details up to date. Its FREE and works well for me. I can see daily progress, look for foods that will balance my nutrition and see longer term trands as well. easy to use and covers a wide range of popular foods.

At last, a Calorie Shifting Diet that really works!

Why is it that every time I come back from a nice relaxing holiday I seem to have put on weight? Well, this past Christmas / New Year break in Thailand was no different and on my return I found that my previously comfortably loose favorite casual slacks were feeling decidedly “snug”. So, time for action!

Now I’ve never been one for attempting diets or fitness regimes that seem overly onerous, or those that require significant change of lifestyle. Basically I’m a bit lazy but I also shy away from all those “faddy” diets pushed by Hollywood fanatics. If even some of the spiel is doubtful and not backed by logical, solid scientific evidence then I get real skeptical.

That’s when a friend put me onto the Calorie Shifting Diet. Calorie shifting is accomplished by constantly changing what you eat, so that your body doesn't get used to any routine. Your metabolism remains high and your body burns fat faster and more efficiently. The reason why 95% of diets fail is that most diets are based on reducing the amount of calories you eat. This causes your metabolism to slow down, so you may lose weight in the beginning, but, when your body gets used to the new nutrition regime, you end up gaining it all back.

Many diets fail because they are based on a greatly reduced calorie intake and/or a total avoidance of certain food groups. A low calorie diet causes your metabolism to slow down considerably and your body to burn less and less fat. Diets telling you to stop eating a certain food group like no-carbs or no-protein diets, hurt the body because they deprive it of certain necessary ingredients. That can be dangerous. Once your body is deprived of carbs, it will adjust and hoard whatever carbs you put into it. Once you start eating carbs again your body will put on weight, especially if your metabolism has been reduced. It will not burn everything you put into it and will store it. The same will happen with zero fat diets, no protein diets and others.

What you need is a diet which lets you eat a reasonable amount of food with a certain supply of all necessary food groups that still helps you to lose weight. That sounds good to me, and a balanced diet should maintain a healthy and manageable nutritional program. That’s where the Calorie Shifting diet comes in.

The Calorie Shifting Diet method is based on changing what you eat from one day to the next. Shifting your calories keeps your metabolism high and you do not starve yourself. You don't have to stop eating, you just need to keep shifting your calories. Another aspect of Calorie Shifting is that because you keep changing what you eat you are less likely to get bored with your food, don't have to eat a specific food group, or to stop eating one.

I’m now in my second cycle of the Calorie Shifting Diet and, though there are daily fluctuations, I am steadily loosing fat. I don’t feel particularly hungry at any time, and the reasonable variety of food types is sufficient. Include a slight increase in my usual mild exercise opportunities and I feel okay. Time will tell how everything works out in the medium and longer term but so far it’s great. Watch this space!