Now, I am not sure I will do a very good job of keeping up with it, but Pennie was asking me about a formula I had created back in 2004 which really helped when we were working together to drop some weight. The first thing I discovered was that I had a bunch of posts that had never come over when I moved my blog hosting from

I moved a few hundred of them when I first made the switch, but eventually forgot to move them all over. She was asking about the formula recently and even though I had forgotten about it completely – her prodding reminded me that there were still some posts over there. Sure enough – there they were. I moved about 20 of them a couple nights back and will continue to move the remaining 200+ until I forget – haha.

So for the record, here is the formula: First, you determine your BMR (basal metabolic rate) which will tell you how many calories you need to consume each day to remain exactly the same weight – then you shoot for totals under that. I also broke down the calories into carbs, fat, and protein – based on the research I had done. The focus on carbs is low-glycemic food as they take longer to break down and are healthier. I threw the exercise in as a general goal.

Calories < 2,100
Fat 25-35%
Carbohydrates 45-55%
Protein 15-25%
Minutes of exercise 30-60

Based on these numbers, I report here the totals and then color them according to whether I hit in the range, over, or under.

Here is what I did yesterday:
Total Calories: 1,970
% Fat: 24%
% Carbohydrates: 53%
% Protein: 22%
Minutes of exercise: 35