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How Much Protein Do You Need?

General Guidelines for the amount of protein are 0.8 – 2 grams of protein per kilogram of body weight for the best performance and health.

Wait Kilograms I measure in pounds/lbs. how do I get to kilograms?

First, calculate your weight in kilograms by dividing your weight in pounds by 2.2. (round up or down)

Second, decide how many grams of protein per kilogram of body weight is appropriate for you.

  •  good health and are sedentary: 0.8g per kg.
  • (between 1.0 and 1.2) if you are under stress, pregnant, recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

Third, multiply your weight in kg times the number of protein grams per day.

Fourth, multiply by 4 to get how many calories from protein.


140-pound (lb.) female who exercisers and lifts weights at least 3 x a week, but is not training at an elite level:

  • 140 lb./2.2 = 64 kg
  • 64kg × 1.2 = 77 grams protein per day
  • 77 × 4= 307 calories

The easy chart to use.

Sedentary .08 g                                               

100 lbs.           36 g

150 lbs.           55 g

200 lbs.           73 g

Workout 3 times a week 1.0 g

100 lbs             45g

150 lbs             68g

200 lbs             91g

Elite Athlete 1.2-2.0 g

100 lbs        54-90 g

150 lbs       82-136 g

200 lbs     110-182 g

over 65 increase 1.2 – 1.5 g

100 lbs.         54-68 g

50 lbs.          82- 102 g

200 lbs.        110- 137 g

Protein As a Percentage of Total Calories

Another way to calculate how much protein you need is by using daily calorie intake and the percentage of calories that will come from protein.

First, determine how many calories your body needs each day to maintain your current weight:

Find out what your basal metabolic rate (BMR) is by using a BMR calculator

For a 140-pound female who consumes 1344 calories per day eating a diet composed of 20 percent protein:

  • 1344 x 0.20 = 269 calories from protein
  • 269 calories / 4 = 67 grams of protein per day

Now, are you trying to maintain or lose weight?

Calculate your BMI to find if you need to lose weight.

If you need to lose weight then cut back on complex carbohydrates and increase good fat intake.

Want to be a part of a challenge group?

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Protocol For Better Health

Protocol For Better Health

If it is red it is a clickable link:

Know your #

  • Body Mass Index is a measurement of body fat based on height and weight that applies to both men and women between the ages of 18 and 65 years.
  • Basal Metabolic Rate is the number of calories that you burn at rest over 24 hours
  • Calories to eat each day:         To maintain weight 

moderate exercise BMR x 1.55 

light exercise BMR x 1.375 

           Adjust this # to increase or decrease weight

This is my eating plan. Adjust Macro to your desired eating plan

Fat 50% x calories= total calorie/9=total grams

Protein 30% x calories=total calorie/4=total gram

Carbohydrates 20% x calories=total calorie/4=total grams

Realistic Approach to Weight Loss

The fastest way to lose weight is fasting and/or cutting out complex carbohydrates.

Why? Because you will lose water weight.

Some of the carbs you consume are stored in the form of glycogen. 

For every one gram of carbohydrate stored in the body (as glycogen), there are approximately 2-3 grams of water retained.

1 Pound = 15.34 oz of Water

Net carbs= total carbohydrate intake (in grams) and deducting the total fiber intake (in grams). 

Example: Total carbohydrates 65-75 grams – 35-45 grams of fiber per day = 20-40 grams net carb, these are the carbohydrates that raise your insulin levels which will then, in turn, make it impossible to lose fat. Insulin is the guard to the Fat cell. As long as Insulin is in the bloodstream fat will not be used for energy. The best way is to eat 1lb of non-starchy vegetables a day 

20 to 49 grams of net carbs per day.

3500 calories in 1 pound of fat

  • To lose 10lbs of fat you will need to deplete your diet of 35,000 calories

If you cut about 500 calories a day from the diet, you’d lose about 1 pound of fat a week.

10 weeks = 10lbs of fat

First You Need to get Hormones Back in Balance.

By doing this you will notice an array of problems decreasing. Like problems with sleep, Digestion, mental fatigue, and inflammation.

Intermittent Fasting is the easiest way to do that.

12/12 first 3 days 

14/10 next 4 days

16/8 for 21 days

Example Numbers watch video

Name: Donel Rourke

Age: 51

Weight: 142

Height: 5foot 7

Gender: Female

BMI: 22.24


Calories: 1348 x 1.55=2089 to maintain         

                 2089 – 500=1548 to lose weight

Fat: 1548 x.50= 774calories / 9 =86grams

Protein: 2089 x.30= 464calorie /4 =116grams

Carbs:  1548 x.20=310calorie /4 =77grams

Fasting Glucose: 87

You got this. You can and will make all the changes you need to Live a Life You Love.

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How to Have Metabolic Flexibility

What is Metabolic Flexibility?

Metabolic flexibility refers to how efficiently your body can switch between using carbs or fats for fuel. Simply put, are you a fat burner or a sugar burner? Being metabolically flexible has been shown to improve overall health and wellness by boosting insulin sensitivity, reducing the risk of disease, and training your body to adapt to the different metabolic demands you put on it every meal.

What is Metabolic Inflexibility?

Metabolic inflexibility is the limited ability to switch from one fuel source to the other.

If you are metabolically inflexible generally you feel pretty poor: fatigue, weight gain, brain fog, poor sleep, low mood or depression, poor cognitive function, and shortness of breath. Over 90 million people are pre-diabetic.

Do you find it hard to finish the tasks at hand? Do you take frequent coffee breaks for caffeine-induced energy? Do you get frustrated easily? Do you have trouble sleeping?  Are you always hungry? Do you have a lot of cravings? If so then you may have an inflexible metabolism.

So How do You Get Metabolic Flexibility?

Fasted Cardio, Intermittent Fasting, and eating to keep insulin levels low.

All food you eat regardless can spark the release of insulin.

Insulin is a factor in deciding which fuel source your body uses. When insulin levels are low, your body likes to burns fat. When insulin levels are high, your body likes to burn carbs and store fat.

I follow the M.A.D.E. diet. The MADE diet is a lifestyle plan that incorporates moderate protein, adequate fat, decreased carbs.

Fasted Cardio means cardiovascular exercise with little to no glycogen stored. Meaning do cardio when you have not had calories for at least 10-12 hours.

Intermittent Fasting is simply don’t eat first thing in the morning and stopping eating 3 hours before you go to bed. So the longer the fasting period, the more your body has to tap into its fat reserves. Start with 12/12 Eat 12 hours fast 12 hours. Do that for one week then go to 14/10 for one week and then 16/8.




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Need To Lose Weight Fast?

Lose Weight Fast

How can I lose 10lbs in a month for a special event compared to how do I lose 10lbs for better health?

If you need to drop the weight fast because you have a special event coming up then fasting (Intermittent and extended) and low carbs, high good fat, moderate protein is the best go-to plan.

If you want better health, and less pain and inflammation then fasting (Intermittent and extended) and low carbs, high good fat, moderate protein,  is the best go-to plan.

What? Wait these are the same lifestyles!!!

Yes, I know.

I found a way to do both with the same formate.

Let me explain.

3,500 calories = 1 pound of fat

So you need to eliminate about 3,500 calories from your diet to lose 1 pound.

If you cut about 500 calories a day from the diet, you’d lose about 1 pound of fat a week.

Now here is the Magic!!!

Water weight is 15.34 oz per lb.

1 Pound = 15.34 oz of Water!!

No, don’t stop drinking water to lose weight drink more water (100 oz with Himalayan salt), and eat fewer carbohydrates. (I wrote a blog on just what happens with the extra unused energy you get from carbohydrates.)

Water Weight!!!

For me Increased inflammation and all-over body pain.

Why drink so much water?

That is a whole other blog post for this topic, but it helps to get rid of all the toxins in your body.

So Here Is Your Formula to Lose 10lbs in a Month

So to lose weight: Eat 500 fewer calories than your BMR and decrease your carbohydrates.

Need more help?

Then join my next accountability group.

Donel Rourke



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What are the Macronutrients on High Fat Moderate Protein Low Carbohydrate Diet

Helping you learn so you can apply for the rest of your life.

fat 9 calories per gram

Protein 4 calories per gram

Carbohydrates 4 calories per gram

First, you need to find your just how many calories you need to aim for.

It is easy, just go here and get your BMR(Basel Metabolic Rate) .

Now you have your # it is time to do some math.

Fat you want between 50%-60%

Protein you want between 25%-30%

Carbohydrates you want between 20%- 25%

So here are my numbers.

1344. x 0.50=672 calories from fat 672/9= 72 grams of Good Fat

1344 x 0.20 = 269 calories from good carbs 269/4 = 67 grams of Carb

1344 x 0.30 = 403 calories from protein 403/4= 101 grams of Protein

I use the app Fat Secret put in my percentages and it tells me the exact # of each when I input my food and drink. This helps me to stay on track.

I hope this helps take the guesswork out of it.

Download Totally Hott Body Starts in the kitchen

Donel Rourke

Love Your Life.

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Know your Numbers Body Mass Index and Basal Metabolic Rate

Body Mass Index (BMI).

Use an online Body mass index (BMI) calculator

or the formula

(BMI = weight ÷ height2).3
If you use kilograms and centimeters,
you have your result.

If you use pounds and inches, you need
to multiply the result by 703.

Example: Woman 150 pounds with a height of five feet four inches (64 inches total),
BMI = (150 ÷ 642) × 703 = 25.7

Basal Metabolic Rate (BMR).

Your BMR is the number of calories that you burn at rest over twenty-four hours (if you stayed in bed all day).

The result helps you determine whether your metabolism is fast or slow.

Use an online Basal metabolic rate calculator
BMR = 655 + (4.35 × weight in pounds) +(4.7 × height in inches) – (4.7 × age)
Continuing with our example of a woman who is 150 pounds
with a height of five feet four inches, and an age of forty,
BMR = 655 + (4.35 × 150) + (4.7 × 64) – (4.7 × 40) = 1420

Once you know your BMR, you can determine your daily caloric
burn by adjusting BMR based on your physical fitness.

For someone who is sedentary use BMR × 1.2

If you exercise lightly one to three days per week, use BMR × 1.375.

Moderately exercise three to five times per week, use BMR × 1.55.

In our example, our 150-pound woman walks for thirty minutes three times per week, so her daily caloric need is approximately 1420 × 1.375 = 1953 calories per day.

Bonus measurement Waist-to-hip ratio.
Join my Health of It Diet Group.




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Fats: The Good The Bad The Ugly

Bad Fats

Stay away from these vegetable oils including corn, canola, cottonseed, soybean, sunflower, and safflower oils, which are all omega-6-rich, inflammatory fats.

Good Fats

The best fats are organic cold-pressed extra-virgin olive oil and coconut oil, olives oil, avocados oil, and Ghee.

You want to stick with anti-inflammatory fats!

Cooking-wise, ghee, coconut oil, and avocado oil are best used for medium-heat cooking or lower. Use olive oil for low-temperature cooking, and for dressing food.

List below is from Dr. Hyman and what I followed. This is not open for discussing this is just the information on what I did to reduce the inflammation in my body. Follow this and see if you too have amazing results.

GOOD| Avocado, olives, cacao butter, dark chocolate.


If you are a part of the Totally Hott Body 3 month Success Group this is your fat guide for the next 3months. If you want the true results you will follow this exactly. This will reduce the inflammation in your body.

Join my Health of It Group to learn more.

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