T25 Meal Plan- Daily Caloric Needs

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The T25 Meal Plan Works This Way,

The nutrition plan includes 5 separate “meal lists.” A meal list is basically a list of 5 separate meals you should be eating each day. For example, each meal list will give you 10 different food options to eat, you will pick 5  a day.  One for option for breakfast, lunch and dinner as well as two snacks or “food blocks.”

Determining Your Daily Caloric Intake

The Harris Benedict Equation:

The Harris Benedict Equation helps you to determine your basal energy requirements. This is the amount of energy needed to maintain your current weight without exercise. There are two different equations for men and women.

For Women:

655 + (4.35 x weight in pounds) + (4.7 x height in inches)- (4.7 x age in years)

For Men:

66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

Once you have this number, move onto Step 2:

Take the number you got from the equation above and multiply it by the level of exercises listed in the table below:







Little or No Exercise


Lightly Active

Light Exercise (1-3 times/week)


Moderately Active

Moderate Exercise (3-5 times/week)


Very Active

Hard Exercise (6-7 times/week)


Extremely Active

Hard Daily Exercise or Physical Job

For more information Check out the T25 Diet or check out the T25 Diet Keep it Real Foods!


t25 meal plan

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