Mission: Nutrition - Calories

RAYT721
By RAYT721 Latest Reply 2011-02-15 22:26:51 -0600
Started 2010-08-01 06:54:56 -0500

When I first realized that I had to diet to lose weight I didn’t quite know where to start and I’m sure that many of you have the same dilemma. My first concern was not having a clue how many calories I currently took in and secondly, how many calories should I be taking in?

Well, I can’t count the many sources of recommendations I found or how they calculated their data but I found an easy chart with the Betty Crocker Cookbook: Heart Health Edition.

First of all it is important to state that the best source for caloric intake recommendations would be from your own dietitian, if you have one. Their professional advice will hands down trump the estimated guideline that I am about to share from the cookbook. The following is only an estimate of how to calculate the calories necessary to maintain your current weight. To lose weight, you will want to reduce intake from the number you receive and to gain weight, you’ll want to increase.

If you’re sedentary (inactive most of the time), multiply your current weight by 12. If you’re moderately active (exercise a few times a week), multiply your current weight by 14. If you’re very active (participate regularly in heavy exercise), multiply by 14-16.

I am rather sedentary and I weigh 179. This means to maintain my weight, I should be at 2148 calories per day. Because I want to lose weight slowly but surely I figure that 1800-2000 calories per day should be my target. I try to target around that range of calories and I try to increase the amount of physical exercise as frequently as I can.

It is important to be realistic in not trying to cut calories to the point of starvation. It’s also NOT healthy to completely give up on carbohydrates, fat, sodium, cholesterol or anything else but to use common sense in reducing those intakes to sane amounts.


8 replies

bizzach
bizzach 2011-02-14 14:46:39 -0600 Report

Thanks alot i would never had a clue how to figure out my caloric intake to lose weight, i really need to see a dietician.

CaliKo
CaliKo 2011-02-14 10:31:52 -0600 Report

Thanks Ray! Another way to use those factors is to take the weight you want to be and multiply by the factor that matches you activity level, that gives you the number of calories that support the desired weight and will take you there if you build you meal plan around that number.

granniesophie
granniesophie 2011-02-14 08:41:15 -0600 Report

I never knew the formula for calories vs. weight, so thanks for that! Apparently as a moderately active person (finally!!) I have to actullay eat way too many calories to maintain my weight!! I don't eat that many now!! It should be like 2700 a day-yikes!!
So, I am going to start writing down again, and also shoot for 1600 to 1800 a day.

Gabby, wanna be my weight loss buddy?? I agree about the 1200, good grief :o

Gabby
GabbyPA 2011-02-14 18:01:53 -0600 Report

Sure! How would you like to do it?

granniesophie
granniesophie 2011-02-15 09:06:02 -0600 Report

Gabby- I go to the DR on Friday-after that and seeing what new meds and stuff I get, lets see how we can get this going. Maybe swapping what we ate each day ,maybe weekly, I don't have the kind of time for daily :) and how much exersise? And then we can boost each other, or cheer?
What do you think?

Gabby
GabbyPA 2011-02-13 22:26:39 -0600 Report

My nutritionist suggested dropping to 1200 calories a day and I about fainted. Hello, I am a big person, going straight to 1200 would set me up for failure. I sat down with my doctor and he suggested that I shoot for 1800 so I made a compromise and shoot for about 1550-1600. I need to get writing that down again, because I bet I will find I am not in that range right now.

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