The question I am asked most often by my training clients and participants in my weight management classes is: how many calories should I eat? Well, this is a very complicated question. This depends on your activity level, your metabolism, your age, your gender, your muscle mass, and more. Below are some VERY GENERAL ideas for calorie consumption to maintain your current weight. To actually determine what is true for you, maintain a daily food diary with an accurate calorie count and weigh daily to confirm your weight is not changing.
If you are inactive, you should eat about 20 calories per kilogram of body weight. For those that are somewhat active, 25 calories per kilogram is recommended. And if you are very active, you may be able to eat up to 30-35 calories per kilogram.
To calculate this, take your weight in pounds and divide by 2.2. Then take this number and multiply by 20, 25 or 30 to 35 depending on your activity level. Below are some results.
Then, to lose about one pound per week,(which is a safe, healthy goal for weight loss,) you need to reduce your food intake about 3500 calories per week (500 calories per day) or increase your activity level without increasing your calorie intake.
If you decide to drop your calories to less than 1200 calories per day, you should talk to your physician first. If you are going to increase your activity level, you may want to consult your physician first.
To find out more about healthy weight management programs and successful activity programs, contact Janet Hunt at 256-614-3530.
By: Janet Hunt
