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Start by choosing a client, such as a friend or family member who would like to lose weight.

Please follow these instructions:

1. Determine client’s goal weight (start with ideal body      weight and consider % body fat, personal goals, etc).
2. Determine client’s current calorie needs.  Use      Harris-Benedict or Mifflin formula.
3. Determine the calorie deficit needed to help the      client reach his/her goal weight.  Be realistic regarding the size      calorie deficit your client can tolerate from diet and the deficit that      he/she can produce from exercise.
4. Determine the calorie deficit from both diet and from      exercise.  When in doubt, split the difference.
5. Subtract dietary calorie deficit from total caloric      needs (step 2).  This will give you your goal kcal level per day.
6. This is where the real fun begins – meal plan      development! Now you must think in terms of real food.
7. Use the Food Intake Patterns document as a reference      for a meal pattern based upon kcal level.  On this attached document      you will find kcals broken down into the appropriate number of servings      for each food group.  While this is a historical document and      refers to the Food Guide Pyramid, daily food group amounts per kcal level      are accurate.
8. Develop a meal plan and 1 day sample menu for your      client based upon his/her recommended kcal level.
9. Write a one-page summary on recommendations      that you would give the client and include the meal plan that you have      formulated.