If you absolutely refuse to calculated your daily calories, or simply don’t have the time to do so, here’s what to do...

We’re going to have to start with a reasonable guessing game based on sex and age. Use the following chart for a week. It is essential during this time that you weigh yourself first thing in the morning after urination.

We’ll talk about making adjustments after that first week shortly.

-    Male. 40+ years old. 2210 calories day per, 1540 flex calories per week

-    Male. 35­39 years old. 2290 calories day per, 1610 flex calories per week.

-    Male. 30­34 years old. 2370 calories day per, 1680 flex calories per week.

-    Male. 25­29 years old. 2450 calories day per, 1750 flex calories per week.

-    Male. 20­24 years old. 2530 calories day per, 1820 flex calories per week.

-    Female. 40+ years old. 1490 calories day per, 910 flex calories per week.

-    Female. 35­39 years old. 1570 calories day per, 980 flex calories per week.

-    Female. 30­34 years old. 1650 calories day per, 1050 flex calories per week.

-    Female. 25­29 years old. 1730 calories day per, 1120 flex calories per week.

-    Female. 20­24 years old. 1810 calories day per, 1190 flex calories per week.

The first week’s weight loss, when on the right track, will involve a lot of water loss. This is not fat loss. the first week’s weight loss will typically be abnormally high.

What we are looking for during the first week is any weight loss. If you maintained weight, or even gained weight, a calorie adjustment will need to be made. If you lost more than 5 pounds, we will need to add in a couple hundred calories per day to slow that rate down.

You want to lose about 1.5 to 2 pounds of fat per week. This is the best way to hold onto existing muscle mass while shedding fat.

Rapid weight loss usually comes at a toll. The scale will drop, but so will your valuable muscle mass. This will result in a “skinny fat” physique after you reach your goal weight. You will be skinnier, but you will look awful.

We don’t want you to look awful after losing weight. We want you to look as fit as possible.

So here are the adjustments to make after week one:

•     Gained weight ­ Drop calories per day by 350, and subtract 350 flex calories per week.

•     Maintained weight ­ Drop calories per day by 250, and subtract 350 flex calories per week.

•     Lost 1 to 5 pounds ­ Keep the same caloric intake during week two.

•     Lost 6+ pounds ­ Increase calories per day by 150, and add 350 flex calories per week.

Pretty simple, right? But, that’s not all…

“Moving Forward and Making Adjustments!”

These adjustments apply for all individuals, regardless if you guessed at your caloric intake or meticulously determined it by logging food intake.

Weight loss after the first week should be mostly fat loss, with minimal water loss.

If you gained or maintained weight during week two, use the adjustments from the above chart. If you lost weight, stay the caloric course. This means don’t make any adjustments.

After week two, you only want to adjust caloric intake if you gained weight, or if you lost more than 4 pounds.

-    Gained weight ­ Drop calories per day by 350, and subtract 350 flex calories per week.

-    Lost 0 to 4 pounds ­ Keep the same caloric intake.

-    Lost 5+ pounds ­ Increase calories per day by 150, and add 350 flex calories per week.

If you maintain weight for two weeks in a row (after week two), make the following adjustment:

-    Maintained weight 2 weeks in a row ­ Drop calories per day by 250, and subtract 350 flex calories per week.

If you lost 4+ pounds for two weeks in a row (after week two), make the following adjustment:

-    Lost 4+ pounds 2 weeks in a row ­ Increase calories per day by 150, and add 350 flex calories per week.

Fat loss is about adjustments. You want to look for trends over a two week period. Some weeks you might maintain weight. Some weeks you might lose four pounds.

ALWAYS look at what has happened on average over the last two weeks before making another adjustment.

“Can You Drop Your Calories Too low?”

Short Answer: Yes.

I would never recommend a male dip below an average of 1800 calories per day, or a female dip below 1200 calories per day. If you are right around this range, and are struggling to lose weight, my best advice is to:

1)    Clean up your diet to 100% whole foods.

2)    Consider going low(ish) carb, meaning dumping foods like rice, potatoes, beans, corn, peas, flour, sugar, etc. Try to keep grams of carbs per day to 75­ - 100 or less.

3)    Be patient.

If worse comes to worse, take a 2­-3 week break from “dieting.” This does not involve eating like crap. Instead, use the following guidelines.

1. Eat 90% clean, whole foods.

2. Limit junk or processed foods to 200­-300 calories per day max.

3. Never have more one plate of food at a sitting.

4. If you are still hungry, wait one hour before eating again. Drink a glass of water while you wait.

5. Eat to satiety only. Never continue to eat beyond the point where you feel full.

6. Try to consume mainly meat, fruits, veggies, and healthy fat foods.

7. You may have rice, potatoes, beans, corn, and peas, but keep servings small.

8. NO canned food.

9. No foods containing white flour or sugar.

But, that’s not all. If you really want to keep your weight loss into high gear with the flex calorie method. You need to do something before you begin week one of this diet.

If you do this before you begin the diet you be able to maintain a 2-4 lb loss every week for at least the first 6 months.

Imagine losing 8-16 lbs every month for the next 6 months! How much would that change your life!?!

Well, if you want to know what this pre-diet weight loss maximizer is… all you have to do is…