A low calorie high protein diet is very effective in maintaining low body fat and lean muscle, however too few calories can work against you, leaving you feeling weak and tired. Calories are essential to your body function; they are fuel. The cells of your body need them for every process throughout the day and for repair and maintenance. First, let’s look at how many calories you need.

For women over the age of 19, the formula to use is 354 minus (6.91 times your age in years) + Physical Activity Factor times [(9.36 times your weight in kilograms) plus (726 times your height in meters)]. For men over 19, the formula is 662 minus (9.53 times your age in years) + Physical Activity Factor times [(15.91 times your weight in kilograms) plus (539.6 times your height in meters)].

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The easiest way to convert from pounds to kilograms or from inches to meters is to go to a Google search box and type in “convert X pounds (inches) to kilograms (meters)” where X is your weight or your height.

The physical activity factor (PAF) is one that can be computed based on exactly what you do every day plus the factor for basal energy and the thermic effect of food. Nutritionists have charts to assist you in making this computation. If you want an estimate, here are the average physical activity factors for men and women over the age of 19. Moderate activity can be defined as walking at a pace of 3 ½ to 4 miles per hour.

  • Sedentary male or female performs only those physical activities required for typical daily living PAF equals 1.0
  • Low Active Male performs physical activities required for typical daily living plus 30-60 minutes of moderate activity 1.11
  • Low Active Female 1.12
  • Active Male performs physical activity required for daily living plus more than 60 minutes of moderate activity 1.25
  • Active Female 1.27
  • Very Active Male performs physical activity required for daily living plus more than 120 minutes of moderate activity 1.48
  • Very Active Female 1.45

Risks of Calorie Diet High Low Protein

A high calorie high protein diet may cause you to gain body fat if you are not active enough to burn the amount of calories your are consuming on a daily basis. A moderate calorie diet high high protein is the best choice. Too few or too many calories will cause you problems.

To come up with a moderate number of calories, take the figure that you came up with using the equation above. Most people that I talk to focus on calories alone as a means to reshape their bodies, when their protein consumption plays a much bigger role in health and fitness than they may realize.

If you need to lose body fat, a good goal is to cut out 400 calories per day. A pound of fat is roughly equivalent to 3500 calories. If you cut out 400 calories per day, you can lose a pound of fat in around a week. A truly easy way to accomplish the 400 calorie reduction is to reduce your caloric intake by 150 calories and do enough exercise to burn the other 250 calories.

Reducing the maintenance caloric intake by more than 500 calories (even if you are maintaining optimal protein intake) would be considered a very low calorie high protein diet if most of the calories you consumed came from protein rich food. More than a 500-calorie drop can cause your body to hold onto fat and water and store them. It can reduce your metabolism, or the rate at which your body burns fuel and fat.

Remember, soy protein is not the preferred source of protein for those wanting maximum absorption into their bodies. Soy is a plant based protein and the molecular structure is not as similar to our own as animal based proteins are, such as whey protein. Protein supplements are a staple in my diet and have had a big effect on my ability to maintain lean muscle and low body fat.  My body transformation is outlined here: The Tiara Transformation System