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Daily Calories Carb Proteins Fat |
Min 1600 163 60 54 |
Goal 1900 262 70 64 |
Max 2200 308 84 75 |
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BMR Weight Maintain Cal Carb(55%) gm Protein(15%) gm Fat (30%) Lose 1lb/wk Cal Carb(55%) Proteins(15%)gm Fat(30%) |
1402 160 1682 231 63 56 1182 163 44 39 |
1433 165 1719 236 64 57 1219 168 46 41 |
1495 175 1794 247 67 60 1294 178 49 43 |
1526 180 1831 252 69 61 1331 183 50 44 |
1557 185 1868 257 70 62 1368 188 51 46 |
1588 190 1906 262 71 64 1406 193 53 47 |
1619 195 1943 267 73 65 1443 198 54 48 |
1681 205 2017 277 76 67 1517 209 57 51 |
1743 215 2092 288 78 70 1592 219 60 53 |
1806 225 2167 298 81 72 1667 229 63 56 |
1837 230 2204 303 83 73 1704 234 64 57 |
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Recommended Daily Calorie Intake to Lose Weight *To lose weight, 500 calories are subtracted per day for each pound you want to lose every week. To gain weight, 500 calories are added per day for each pound you want to gain every week. However, total calorie levels < 1200 calories are not recommended and loss of > 2 pounds per week is also not recommended. For a more balanced approach to a 1 pound per week loss, increase your activity. Decrease calorie intake by 250 calories per day and exercising to expend (use up) the other 250 calories. This approach prevents a decrease in your metabolic rate and promotes increased lean muscle mass. Once you know ho many calories you should take in a day, stick to a uniform diet and exercise plan till you achieve the desired results. Your daily calorie requirement will vary from day to day and slight adjustments might be needed in your exercise and diet to compensate those variations. Adjust your calorie intake per day accordingly! Use our calorie intake calculator to calculate the number of calories you need to maintain weight, gain or lose weight. When calculating calories to maintain weight, the first step is determining the amount of calories burned throughout the day. To maintain a certain weight, you need to consume approximately the same amount of calories burned. It's estimated that 3,500 calories equals a pound of fat, so eating too much or too little will cause fluctuations. Once burned calories are calculated, you can count meal calories to maintain a certain weight. Active Male Activity plays a role in the amount of calories burned. Activity is defined as moderate or intensive, but activity increases the amount of calories needed per day. A moderately active man typically burns 15 calories per pound. This means that for each pound on the body, with a moderate walk, jog or other exercise regimen, a man will burn 15 calories per pound throughout the day even while inactive. If an active man wants to maintain a certain weight, multiply 15 by his weight. This will provide the amount of calories needed to maintain his current weight. Active Female Women burn fewer calories per pound. Increasing activity helps women burn more calories than those who keep sedentary lifestyles. It's estimated that women burn approximately 12 calories per pound when moderately active. A women should exercise at least 30 minutes a day to stay active and reduce the chance of heart disease and obesity. For example, a woman who stays moderately active and weighs 120 pounds will burn 1440 calories even when inactive during the day. This is the amount of calories needed to maintain her current weight. Inactive People Inactive men and women burn much lower amounts of calories every day. If you maintain a sedentary lifestyle, you can easily can gain weight. Inactivity contributes to obesity and heart and pulmonary conditions. Exercise helps people avoid gain, and it is good for overall health. A man who is inactive will burn approximately 13 calories per pound. A woman who is inactive will only burn approximately 10 calories per pound. For instance, an inactive woman who weighs 120 pounds only burns 1,200 calories, which is easily exceeded in daily meals. However, this is the limitation of caloric intake to maintain the 120 pound weight. |
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b-mr Weight Maintain Calories Carb (55%) gm Protein (15%) gm Fat (30%) Lose wt 1lb/wk Calories Carb(55%) Proteins (15%)gm Fat(30%) |
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b-mr Weight Maintain Calories Carb (55%) gm Protein (15%) gm Fat (30%) Lose wt 1lb/wk Calories Carb(55%) Proteins (15%)gm Fat(30%) |
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b-mr Weight Maintain Calories Carb (55%) gm Protein (15%) gm Fat (30%) Lose wt 1lb/wk Calories Carb(55%) Proteins (15%)gm Fat(30%) |
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b-mr Weight Maintain Calories Carb (55%) gm Protein (15%) gm Fat (30%) Lose wt 1lb/wk Calories Carb(55%) Proteins (15%)gm Fat(30%) |