How to Start a Calorie Shifting Plan - Lose Weight for Real

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Calorie shifting is one of the biggest things going right now. I just completed a review of this program and I plan to stick with it! It really does work and you never feel deprived. But, you shouldn't have to PAY to learn how to care for yourself. Here's FREE information on calorie shifting. If you haven't tried calorie shifting in your weight loss history, now's the time. You won't regret it!


  1. First, you need to calculate your caloric needs for a day and a week. Use the following formula to help you calculate your BMR and your caloric needs

    655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = BMR

    ? % of BMR + BMR {20% (if you're sedentary), 30% (lightly active), 40% (moderately active), 50% (very active), and 60% (athlete)} = daily caloric needs x 7 = weekly caloric requirement.

    For example, mine looks like this - 655+688-324.3 = 1018.7 + 305.61 = 1324.31 or 1324 calories needed per day. Multiplied by 7 is 9270 or 9270 weekly calories.

    66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

    ? % of BMR + BMR {20% {if you're sedentary}, 30% (lightly active), 40% (moderately active), 50% (very active), and 60% (athlete)} = daily caloric needs x 7 = weekly caloric requirement.

    Most people who aren't avid exercisers fall into the 30% to 40% of BMR range.

    If you'd like some help with this, please visit and email Your Personal Trainer have your caloric needs calculated for free.

  2. Next, you design your "shift" ...
    In order to design your "shift" you will first determine how often you will alternate caloric intake. If you begin week one on a "two up and two down" plan, you will eat two days of "up" calories and two days "down"...the same principal applies for the "one up and one down" plan.

    You should alternate your shifting program week in and week out to keep your body guessing - if you start the week on "2 up and 2 down", next week eat "1 up and 1 down".

    ***IMPORTANT - Every 11 days, you will take two or three "cheat days" where you eat whatever you want. Your only rule is that you don't eat yourself uncomfortable. For example, if you leave the restaurant or dinner table saying "I ate way too much", you broke the rule. Otherwise, just eat what you want!

    When you restart your shifting plan following a "cheat period" - always start low ...

    For example, my week-to-week breakdown (1up 1 down start) would look like this:

    Mon - 1610 cal, Tues - 1100 cal, Wed - 1550 cal, Thurs - 1000 cal, Fri - 1610 cal, Sat - 1050 cal, Sun - 1350....

    Week two:

    Mon - 1600 cal, Tues - 1560 cal, Wed - 1000 cal, Thurs - 1090 cal, Fri - CHEAT, Sat - CHEAT, Sun - CHEAT.

    Week three:

    Monday - 1000 cal, Tues - 1600, Wed - 1100, Thurs - 1610, Fri - 1050 cal, Sat - 1560, Sun - 1060

    ... And so on.
    Again, you can get some free help doing this at the above address.

  3. After you've done this, you need to establish what kinds of foods you can eat and how many calories are in each per serving. There are countless online sources for helping you choose the right foods. Your calorie shifting program DEPENDS on eating the right foods.

    Your cheat days will allow you to keep a nice variety of "junk" in your diet and keep you from burning out ... but during the 10 days before you cheat, you need to be pretty selective.

    So some research on fat burning foods and which foods are best for losing weight. You can use one of the thousands of calorie counters online to find out how many calories are in each food.

  4. If you'd rather not take the time and do the work, there are online sources to purchase the plan and have EVERYTHING calculated for you.

    The purpose of this program is to reprogram your metabolism and get you to your maximum fat burning potential. It's unlike any diet I've tried and I've made it a lifestyle choice - give it a shot, you'll be happy you did!

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