I'm often asked what the daily calorie intake should be.
An
average woman needs to eat about 2000 calories per day to maintain,
and 1500 calories to lose one pound of weight per week.
An average
man needs 2500 calories to maintain, and 2000 to lose one pound of
weight per week.
However,
there are also numerous factors, including age, height, current
weight and activity levels that need to be considered. Below is a safe formula for determining how many daily calories you should consume based on activity level. .
Sedentary
: 13 X Weight = Avg. cal/day
Sedentary
is not exercising at all
Moderately
Active: 16 X Weight = Avg. cal/day
Moderately
Active is exercising
approximately 3-4 times per week
Very
Active: 19 X Weight = Avg. cal/day
Very
Active is 5-7 strenuous
exercise sessions per week.
If you
weigh over 200 pounds now, and you'd like to weigh closer to 150,
here is a calculation you could use to get started:
(Assuming
you are going to be adding enough exercise to qualify as Moderately
Active, we'll use 16 as our modifier):
150
pounds X 16 calories per pound = 2400 calories
Less
500, gives us a total of 1900 average calories per day
(Using
the common 500 calories per day reduction for weight loss)
Use the FREE smart phone AP (which is also available online) ~> MyFitnessPal,
to help you track your nutrition and exercise. Share your ideas, successes and/or failures with weight management.
https://www.myfitnesspal.com/
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