The amount of energy that food provides is measured by calories.

How We Use Them:

1,100-1,400 calories per day includes 3 meals and 2 snacks for women.
Sources include lean protein, complex carbohydrates, and healthy fats.


Protein builds and repairs the body’s tissues including bones, muscles, cartilage, and skin.
Your body needs protein to keep your organs functioning, protect your immune system, and for hormone production.

How We Use It:

40-50% of total caloric intake is from lean protein sources to maintain lean muscle while burning fat.
Sources include chicken breast, lean beef, and fish.


Carbo- hydrates

Carbohydrates are considered to be the body’s main source of energy and are quickly utilized by the brain and muscles.
Carbs come in two forms: simple & complex.
Processed and refined sugars are simple carbs, which are digested and absorbed quickly.
Complex carbs pack in more nutrients and are digested more slowly, which helps stabilize blood sugar levels.

How We Use It:

30-35% of total caloric intake is from complex carbohydrates to provide energy and regulate blood sugar.


Fat is an essential nutrient that provides support for your cardiovascular, reproductive, immune, and nervous systems.
Healthy fats improve your cholesterol, heart, and overall health.

How We Use It:

20-25% of total caloric intake is from healthy fats to boost metabolism to help rid the body of unwanted, excess body fat and control hunger.
Sources include omega-3 rich salmon, eggs, dairy, olive oil, nuts, and seeds.


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