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Determine your
weight and daily caloric needs for maintenance and weight loss.
1. WEIGHT GOAL ____________
Women: Allow 100
pounds for first 5 ft of height plus 5 lb for each additional inch)
Total = Ideal body weight. You can also check your height and
weight by clicking here for a
. Desired BMI is less than 25.
Men: Allow 106
pounds for first 5 ft of height plus 6 pound for each additional
inch.
2. CALORIE REQUIREMENT CHART:
Activity Level
Sedentary Moderate Active
Overweight 20-25 kcal/kg
30 35
Normal weight 30 kcal/kg
35 40
Divide your weight by 2.2 to obtain
your weight in kilograms______kg
weight in kg______ x activity level
______= daily Caloric need for weight
maintenance
For example: a 160 pound
active woman would need about 2545 calories for weight maintenance.
Consider yourself moderately active if
you exercise for 45 minutes 3-4 days per week. An active
level is closer to 60 minutes of aerobic activity 6 days per
week. These are general but pretty safe
estimates so that you don't overestimate your activity level.
CALORIE NEEDS FOR WEIGHT LOSS:
______________ _ 250 =
__________to lose 1/2 lb per week
(Calories from #2)
_____________ _ 500 =
__________to lose 1 lb per week
______________ _ 750=
__________to lose 1 1/2 lb per week
______________ _ 1000= __________to
lose 2 lb per week
DAILY CALORIC
GOAL=____________Calories
Your Caloric needs are higher if you
rated yourself at a higher activity
level. When energy (Caloric) intake exceeds the body's needs, the
extra energy is stored in body fat. In order to lose weight, energy
nutrient intake must be reversed to achieve a calorie deficit. One
pound of body fat stores 3500 calories. To lose a pound of body fat
a week, an average deficit of 500 calories is needed. Keeping this
principle in mind, you can see how it is not physiologically
possible to lose 5 pounds of fat a week. That would be an average
deficit of 2500 calories a day which would leave you with no
intake. An energy intake of less than 1200 calories
is not recommended- you don't want to feel deprived and feel
as though you are running on empty!
Kathy James, DNSc,NP
Office number 858-259-4676 |
