Basal Metabolic Rate Calculator
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| Click on the guide to download it now! |
You want to start thinking about Maintenance during the transition phase! Calculate your Basal Metabolic Rate above to see the amount of energy (calories) expended while at rest.
Click here for more information and the next steps...
Listen to this support phone call recording to start on your transition journey! (transition.wav 12MB right click to save file to your computer.)
The amount of time you should remain in Transition depends upon the amount of weight you lost:
- If you lost less than 50 pounds, allow 8 weeks to transition
- If you lost 50–100 pounds, allow 12 weeks to transition
- If you lost more than 100 pounds, allow 16 weeks to transition
The four stages of transition are as follows:
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Stage 1: Additional Vegetables
Week 1
(900-1050 calories)
Any of your favorite vegetables can now be added back as your selection.
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What you eat:
5 MF Meals
1 Lean & Green Meal
1 additional cup vegetables
You are adding in some additional calories in the form of another serving of veggies. You can now enjoy any veggies (even the ones that used to be off-limits like carrots, corn, etc.)
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Stage 2: Fruits
Week 2
(900-1050 calories)
Fresh fruit is desired but if canned fruit is used, choose unsweetened or packed in juice - not syrup.
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What you eat:
4 MF Meals
1 Lean & Green Meal
1 additional cup vegetables
1 medium-size piece of fruit
or 1/2 cup cubed fruit or berries
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Stage 3: Dairy
Week 3
(1000-1150 calories)
Dairy includes low-fat and/or sugar-free yogurt, milk, or lactaid product.
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What you eat:
4 MF Meals
1 Lean & Green Meal
1 additional cup vegetables
1 medium size piece of fruit or
1/2 cup of cubed fruit or berries
1/2 cup low-fat or fat-free dairy
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Stage 4: Whole Grains
Weeks 4-16
(1350-1500 calories)
Whole grain can be 1 slice of whole grain bread
½ whole grain English muffin
3/4 cup high fiber cereal
1/2 cup whole-wheat pasta
1/2 cup brown rice.
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What you eat:
3 MF Meals
1 Lean & Green Meal
1 additional cup vegetables – raw or cooked
Additional 4- 6 oz. of meat, chicken, fish or seafood that is baked,
poached or broiled (not fried)
2 medium sized pieces of fruit or
1 cup of cubed fruit or berries
1 cup low-fat, or fat-free dairy
1 serving of whole grain
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