Most people have no idea how many calories they eat each day, let alone how many they actually need. Think about it: unless you've sat down with a registered dietitian or exercise physiologist, no one has probably ever helped you figure out how much you need to eat. The number of calories your body needs each day depends on a few factors including your gender, weight and activity level. In order to lose weight, you'll need to figure out a close estimate of how many calories you need each day. You already know your gender, so let's start with activity level.
How to Determine Your Activity Level for Calorie Estimation
Keep in mind that this activity does not include that which you do specifically for exercise. It only includes what you do at work or during the normal course of the day at home such as chores around the house or gardening, etc.
Low activity level: If you have a sedentary job where you sit most of the day, don't climb stairs, don't do much walking or other types of physical activities, then your activity level is low.
Moderate activity level: If you walk about two miles a day or more, climb stairs, have a physical job that requires you to stand, walk, or move things all day, then your activity level is moderate. If you'd like to get a more precise idea of how much you walk each day, wear a pedometer for several days from the time you wake up until bed time. Pedometers are available as cheap or expensive as you desire, but you can easily get one for under $10 at a large retail chain store. Most people have a stride length of about 2.5 feet which means every 2,000 steps they take equal one mile.
How to Determine How Many Calories You Need for Weight Loss
Use the charts below as a guide to find out how many calories you should eat each day. It's important to note that the calorie levels below are about 500 calories lower than what your body needs to maintain your current weight at your current activity level. That means that in theory, eating the number of calories below will produce about one pound of fat loss per week. Remember that these are only estimates. Only a registered dietitian can calculate the precise number of calories you need each day according to your medical conditions, gender, weight and activity level.
Women -Low Activity Level:
100-149 lbs = approx. 1200 calories/day
150-164 lbs = approx. 1400 calories/day
165-184 lbs = approx. 1600 calories/day
185 lbs and up = approx. 1800 calories/day
Women - Moderate Activity Level:
100-119 lbs = approx. 1200 calories/day
120-134 lbs = approx. 1400 calories/day
135-144 lbs = approx. 1600 calories/day
145-185 lbs = approx. 1800 calories/day
Men- Low Activity Level:
100-154 lbs = approx. 1600 calories/day
155-184 lbs = approx. 1800 calories/day
185 lbs and up = approx. 2000 calories/day
Men - Moderate Activity Level:
100-129 lbs = approx. 1600 calories/day
130-184 lbs = approx. 1800 calories/day
185 lbs and up = approx. 2000 calories/day
How to Use This Information to Plan Meals and Lose Weight
Use the calorie levels above to find out how many calories to eat each day to lose about one pound of fat per week. The Heart Patient Meal Plan contains meals at adjustable calorie levels to help you start and maintain consistent weight loss. Remember that your calorie estimations don't include calories burned from exercise. For instance, if you do a workout that burns 300 calories, you will create a bigger calorie deficit that day and burn more fat. It's healthy to modestly cut calories in the diet while burning extra calories through exercise. However, there is an exception to this rule.
Don't Fall Below the Minimum
Men should never eat fewer than 1600 calories per day and women should never eat fewer than 1200 for any reason. If your appropriate calorie level is right at this minimum, then be sure to eat an extra meal or snack to make for calories burned through exercise so that your body's caloric balance stays in place.
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