If you do not need to build a lot of muscle, then start doing some cardio such as 20-30 mins in the am and 20-30 in the late afternoon/pm. Increase your meals to 6-7 meals per day so you can speed up your metabolism. Here is a baseline:
Your bodyweight is 66 kilograms (146 lbs).
Step 1 - BMR Based On Weight
For Women: 0.9 x 66 Kg x 24 = 1430
Step 2 - BMR With Bodyfat Percentage Calculation
Taking your bodyfat percentage into account, your adjusted BMR is 1359 calories per day. This is equal to 57 calories per hour.
Step 3 - Total Daily Calories Burned
Adding in your activity level, we times your BMR by 1.80. This means that your approximate total calories burned each day is 2446.
Step 4 - Macronutrient Breakdown In YOUR Diet
Now that we know how many total calories need to be consumed each day, where do the calories come from? Based on your BMR, Activity Level and Athletic Category you need:
Protein Grams: 146 Grams Per Day.
Protein Calories: 584 Protein Calories Per Day.
Fat Grams: 41 Grams Per Day.
Fat Calories: 367 Protein Calories Per Day.
Carbohydrate Grams: 374 Grams Per Day.
Carbohydrate Calories: 1495 Carb Calories Per Day.
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Here is the baseline for 120 lbs:
Your bodyweight is 54 kilograms.
Step 1 - BMR Based On Weight
For Women: 0.9 x 54 Kg x 24 = 1176
Step 2 - BMR With Bodyfat Percentage Calculation
Taking your bodyfat percentage into account, your adjusted BMR is 1117 calories per day. This is equal to 47 calories per hour.
Step 3 - Total Daily Calories Burned
Adding in your activity level, we times your BMR by 1.80. This means that your approximate total calories burned each day is 2011.
Step 4 - Macronutrient Breakdown In YOUR Diet
Now that we know how many total calories need to be consumed each day, where do the calories come from? Based on your BMR, Activity Level and Athletic Category you need:
Protein Grams: 120 Grams Per Day.
Protein Calories: 480 Protein Calories Per Day.
Fat Grams: 34 Grams Per Day.
Fat Calories: 302 Protein Calories Per Day.
Carbohydrate Grams: 307 Grams Per Day.
Carbohydrate Calories: 1229 Carb Calories Per Day.
Personally, I would do more of a 40/50/10 split in Carbs/protein/fat. The fats should come from salmon, nuts, any good fat. Eat lots of green vegi's. I do believe cardio would be essential, unless you were trying to build muscle. The CKD diet might shock your system and you might quite a bit on it, especially when cardio exercising. You can email me if you have more questions, I would be glad to help.
Geoff Garst
Board Certified Vascular Specialist
Cardiac Perfusionist
Certified Sports Nutritionist
[email protected]
PS: Karma is always welcome here.