Knowing your personal numbers will help you to know how to put your daily food plan together according to your protein/carbs and fats for the day. You can get your numbers from our calculator tools page in the Wellness and Weight Loss tab. Start by getting your basal metabolic rate (BMR) and then put this number into the 35/35/30 calculator to get your personal weight loss numbers. You can track your foods with our daily menu planner or another option to meal planning is to choose to count exchanges. It is important that you know your total calorie number for the day. Check with your DPR Wellness Coach to get your daily calorie number. In the DPR program we take it a step further and base your calories on your personal numbers and assign food exchanges to help you select each food group to the toal count that you get for each day. Exchanges are based on serving sizes and will add up to total calories. As a DPR member, you can be assured of weight loss results because this exchange planner fits the 35/35/30 food plan to boost your weight loss results!
| Your Daily Macronutrients 35/35/30* |
|||||||
| Your Daily Calorie Total | 1200 | 1300 | 1400 | 1500 | 1600 | 1700 | 1800 |
| Lean/Very Lean Meats*** | 11 | 11 | 12 | 12 | 14 | 15 | 16 |
| Carbohydrates | |||||||
| Starches | 1 | 1 | 2 | 2 | 3 | 3 | 4 |
| Fruits | 2 | 2 | 2 | 3 | 3 | 3 | 3 |
| Veggies/Non Starchy | 2 | 3 | 3 | 4 | 3 | 4 | 4 |
| Dairy/Milk | 2 | 2 | 2 | 2 | 3 | 3 | 3 |
| Sweets/Desserts** | |||||||
| Fats | 2 | 2 | 2 | 2 | 2 | 2 | 3 |
| Water | 8 | 8 | 8 | 8 | 8 | 8 | 8 |
*Follow Your Personal Numbers
**limit to 2x per week
***One DPR Shake=3 Proteins