madaboutmoose's Journal, 26 March 2009

Wow ... sort of way off what I've been doing ... found this website on yogamama's journal.
http://nutrition.about.com/library/bl_nutrition_guide.htm

These results will help you to know how many calories you need to maintain your current weight, and the number of calories needed per day to achieve your goal weight in a healthy, steady manner.

You need 2171.5 calories per day to maintain your current weight without exercise.

You need 2043.9 calories per day to reach your goal weight slowly and maintain that weight without exercise.

If you reduce your current caloric intake to 1671.5 calories per day you will lose one pound per week without exercise.

If you increase your current caloric intake to 2671.5 calories per day, you will gain one pound per week.


Exercise and Calorie Needs
If you exercise for 30 minutes each day, you may increase your caloric intake to 2431.1 calories per day and still maintain your current weight.

If you exercise for 60 minutes each day, you may increase your caloric intake to 2755.5 calories per day to maintain your current weight.

If you exercise for 30 minutes each day, you will be able to reach your goal weight with 2288.1 calories per day.

If you exercise for 60 minutes each day, you will be able to reach your goal weight with 2593.4 calories per day.


Macronutrients
The United States Department of Agriculture suggests that approximately 50 percent of your calories come from carbohydrates, about 30 percent from fats, and approximately 20 percent from protein sources. One gram of protein has about four calories, one gram of fat has about nine calories, and one gram of carbohydrate has about four calories.

You need 271.4 grams of carbohydrates, 71.7 grams of fat, and 108.6 grams of protein per day for 2171.5 calories to maintain your weight of 205 pounds.

You need 255.5 grams of carbohydrates, 67.4 grams of fat, and 102.2 grams of protein per day for 2043.9 calories to maintain your goal weight of 175 pounds.



Diet Calendar Entries for 26 March 2009:
1389 kcal Fat: 24.27g | Prot: 108.39g | Carb: 196.13g.   Breakfast: water, medifast cocoa. Lunch: pineapple tidbits, Healthy Choice Chicken & Rice, Yoplait Light Thick & Creamy Key Lime, 2% cottage cheese. Dinner: perrier, Healthy Choice Roasted Chicken. Snacks/Other: Marathon Nutrition Bar - Dark Chocolate Crunch, Foster Farms Smoked Turkey Breast 97% Fat Free, banana, Special K Double Chocolate Protein Bar, Jello Creme Brulee Rice Pudding, fat free cheese slice. more...
3221 kcal Activities & Exercise: Precor Elliptical - 34 minutes, Driving - 2 hours, Desk Work - 9 hours, Resting - 4 hours and 26 minutes, Sleeping - 8 hours. more...

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Comments 
Interesting article. But I cannot eat that much, without exercise and maintain. I have a sluggish metabolism so that may factor into it.  
26 Mar 09 by member: WECANDOTHIS
Actually ... you input your height, weight, age, etc into the website. What is above is for me at 5'10", 50 years old, weighing 205 and wanting to weigh 175 ... yours would likely look quite different!! http://nutrition.about.com/lib... 
26 Mar 09 by member: madaboutmoose
Now I get it. By the way, I am 5"9", we are tall gals. Being tall is nice, we never look like we weigh what we weigh. :-) 
26 Mar 09 by member: WECANDOTHIS
Indeed WECANDOTHIS ... we are tall gals!! It does seem like folks often underestimate our weight ... must be because we have more places to hide it??? 
26 Mar 09 by member: madaboutmoose
Perhaps! :-) 
26 Mar 09 by member: WECANDOTHIS
Yay for tall gals! lol I'm 5'9 as well. I'm going to try putting my stats into that counter. Kudos to yogamama for a great find, and thanks for posting this, carol :]  
27 Mar 09 by member: girlygirlatheart
This may be bad depending on how you feel about math. I ran some numbers based on your calendars and weight history. I use these numbers to see if my calorie and exercise estimates are accurate. Here we go: Days on FS: 69 Total Estimated Kcals eaten: 78,433 Actual Wt Loss: 33 lbs (amazing) BTW that's 1 pound just about every 2.12 days Actual Deficit of Kcals needed for 33 lb loss = 33X 3500 = 114,100 Stay with me... Total Actual Metabolism Based on your food estimate (78,433) and your actual loss (114,100) = 192,533. This is how many calories your body ACTUALLY USED (Given that your food estimates are good) GUESS WHAT: You used that over 69 days or WHAAA LAAA: 192,533/69 = 2790 KCALS/DAY And it is a real number based on the way you estimate Kcals in your food journal on FS. I stress this is not based on ht/wt/age guesses...this is based on YOUR REAL DATA. 2790 -- Keep estimating the way you do and this is the number you need to stay below to lose weight. It will change as you lose more but over the last 2.5 months. This is it. Hope your head didn't explode... Jim  
27 Mar 09 by member: jchickos
WHOA!!!! I messaged you back. I had missed this post ... that is some fancy ciphering you did!! Thanks!! So basically if I stay below 2790 calories a day ... as long as I am exercising that is ... I 'll lose?  
28 Mar 09 by member: madaboutmoose
Yeah....2790. So 1400 is WELL below. It is still a pound every 2.5-3 days.  
29 Mar 09 by member: jchickos
Yes ... 1400 certainly is WELL below!! LOL!!! Perhaps I could lighten up some??? Tee Hee!!! 
29 Mar 09 by member: madaboutmoose

     
 

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