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DAILY CALORIC REQUIREMENTS

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CALORIC REQUIREMENTS

Daily Caloric Requirements

A pound is equivalent to 3500 calories.   To oversimplify, if you want to lose one pound per week, reduce your caloric consumption by 3500 calories per week. Consuming less than 1500 calories per day on a regular basis reduces the basal metabolic rate.   When the metabolic rate is reduced, fewer calories can be consumed. Excess calories will be stored as fat.   This is why it’s important to combine exercise with diet in order to affect weight loss. (DAILY CALORIC REQUIREMENTS)

Glycemic Index of Food

Your basal metabolic rate is the basic minimum number of calories that are required to maintain your body weight based on average body composition.   To calculate your basal metabolic rate:

Basal Metabolic Rate (BMR) = 24 * Weight (lb)/2.2

OR

Basal Metabolic Rate (BMR) = 24 * Weight (kg)

The BMR is then multiplied by a number representing the individual’s activity level:

Sedentary Light Medium Heavy
BMR * 1.45 BMR * 1.45 BMR * 1.70 BMR * 1.88

Generally, eating more than this number of calories increases weight and less than this number allows weight reduction. However, BMR does not take into account the extremes of activity or inactivity. Therefore, BMR should be used as an approximation. Various activities will increase caloric requirements above the BMR. The following table shows the approximate amount of calories required for a 135-pound individual performing the following listed activity for 1 hour: (DAILY CALORIC REQUIREMENTS)

Activity Calories Expended Activity Calories Expended
Aerobics 620 Bicycling 12mph 620
Running 5mph 500 Ski Machine 550
Walking 4mph 230 Swimming 470
Soccer 370 Stair Master 350

Protein, Carbohydrate, and Fat Dietary Requirements

Proper nutrition requires a balanced intake of Protein, Carbohydrates, and Fat. Protein and Carbohydrates are both 4 calories per gram.   Fat is 9 calories per gram.   An example follows for a daily caloric requirement of 2000 calories.   The number of grams of each will vary according to your daily caloric requirement (based on BMR).   However, the percentages should remain the same for all.   The following example is for a daily caloric requirement of 2000 calories: (DAILY CALORIC REQUIREMENTS)

  • Protein                4 cal/g   30% of total =   600   cal (protein)   =   150g
  • Carbohydrates    4 cal/g   60% of total = 1200 cal (carbs)        =   300g
  • Fat                       9 cal/g   10% of total =   200   cal (fat)          =   22g

USDA MyPyramid Food Table

 

GRAINS

Make half your grains whole

VEGETABLES

Vary your veggies

FRUIT

Focus on fruits

OIL MILK

MEAT & BEANS

Go lean with protein

Eat at least 3 oz of whole-grain cereals, beard, crackers, rice, or pasta every day

1oz. is about 1 slice of bread, about 1 cup of breakfast cereal, or 1/2 cup of cooked rice, cereal, or pasta 

Eat more dark green veggies, like broccoli, spinach, and other dark leafy greens.

Eat more vegetables like carrots and sweet potatoes.

Eat more dry beans and peas like pinto beans, kidney beans, and lentils.

Eat a variety of fruit

Choose fresh, frozen, canned, or dried fruit.

Go easy on fruit juices

 

 

Go low fat or fat-free when you choose milk, yogurt, and other milk products.

If you don’t or can’t consume milk, choose lactose-free products or other calcium sources such as fortified foods and beverages

Choose low-fat or lean meats and poultry.

Bake it, broil it, or grill it.

Vary your protein routine choose more fish, beans, peas, nut, and seeds

For a 2,000-calorie diet, you need the amounts below for each food group. To find the amounts that are right for you, go to MyPyramid.gov.

Eat 6 oz. every day Eat 2 1/2 cups every day Eat 2 cups every day 3 cups every day; for kids aged 2 to 8, it’s 2 Eat 5 1/2 oz. every day

DAILY CALORIC REQUIREMENTS

Find your balance between food and physical activity

  • Be sure to stay within your daily calorie needs.
  • Be physically active for at least 30 minutes most days of the week.
  • About 60 minutes a day of physical activity may be needed to prevent weight gain.
  • For sustaining weight loss, at least 60 to 90 minutes a day of physical activity may be required.
  • Children and teenagers should be physically active for 60 minutes every day, or most days.
Know the limits on fats, sugar, and salt (sodium)

  • Make the most of your fat sources from fish, nuts, and vegetable oils.
  • Limit solid fats like butter, margarine, shortening, and lard, as well as foods that contain these.
  • Check the Nutrition Facts label to keep saturated fats, trans fats, and sodium low.
  • Choose food and beverages low in added sugars. Added sugars contribute calories with few, if any, nutrients.

Table from the MyPyramid Food Guide – A guide to daily food choices

USDA RDA/DRI

Female Age 9 – 14 15- 18 19 – 24 25- 50 51+ Pregnant
Calories 2200 kcal 2200 kcal 2200 kcal 2200 kcal 1900 kcal +300
Protein 46 g 44 g 46 g 50 g 50 g 60 g
Calcium 1300 mg 1300 mg 1000 mg 1000 mg 1200 mg  Same
Iron 15 mg 15 mg 15 mg 15 mg 10 mg 30 mg
Sodium 500 mg 500 mg 500 mg 500 mg 500 mg 569 mg
Phosphorus 1250 mg 1250 mg 700 mg 700 mg 700 mg Same
Vitamin A 2600 IU 2600 IU 2600 IU 2600 IU 2600 IU Same
Vitamin C 50 mg 60 mg 60 mg 60 mg 60 mg 70 mg
Vitamin D 5 ug 5 ug 5 ug 5 ug 10 ug same
Thiamin 1.1 mg 1.1 mg 1.1 mg 1.1 mg 1.0 mg 1.5 mg
Riboflavin 1.3 mg 1.3 mg 1.3 mg 1.3 mg 1.2 mg 1.6 mg
Niacin 15 mg 15 mg 15 mg 15 mg 13 mg 17 mg

 

Male Age 11- 14 15- 18 19 – 24 25- 50 51+
Calories 2500 kcal 3000 kcal 2900 kcal 2900 kcal 2300 kcal
Protein 45 g 59 g 58 g 63 g 63 g
Calcium 1300 mg 1300 mg 1000 mg 1000 mg 1200 mg
Iron 12 mg 12 mg 10 mg 10 mg 10 mg
Sodium 500 mg 500 mg 500 mg 500 mg 500 mg
Phosphorus 1250 mg 1250 mg 700 mg 700 mg 700 mg
Vitamin A 3300 IU 3300 IU 3300 IU 3300 IU 3300 IU
Vitamin C 50 mg 60 mg 60 mg 60 mg 60 mg
Vitamin D 5 ug 5 ug 5 ug 5 ug 5 ug
Thiamin 1.3 mg 1.5 mg 1.5 mg 1.5 mg 1.2 mg
Riboflavin 1.5 mg 1.8 mg 1.7 mg 1.7 mg 1.4 mg
Niacin 17 mg 20 mg 19 mg 19 mg 15 mg

 

Child Age 0 – 0.5 0.5 – 1 1 – 3 4 – 6 7 – 10
Calories 650 kcal 850 kcal 1300 kcal 1800 kcal 2000 kcal
Protein 13 g 14 g 16 g 24 g 28 g
Calcium 210 mg 270 mg 500 mg 800 mg 1000 mg
Iron 6 mg 10 mg 10 mg 10 mg 10 mg
Sodium 120 mg 200 mg 300 mg 400 mg 400 mg
Phosphorus 300 mg 500 mg 800 mg 800 mg 800 mg
Vitamin A 1200 IU 1200 IU 1300 IU 1600 IU 2300 IU
Vitamin C 30 mg 35 mg 40 mg 45 mg 45 mg
Vitamin D 5 ug 5 ug 5 ug 5 ug 5 ug
Thiamin 0.3 mg 0.4 mg 0.7 mg 0.9 mg 1 mg
Riboflavin 0.4 mg 0.5 mg 0.8 mg 1.1 mg 1.2 mg
Niacin 5 mg 6 mg 9 mg 12 mg 13 mg

Examples of Low-Fat Foods

Breakfast:

  • Non-fat cereal with skim milk and fruit.
  • Toast with Jelly – (no butter, no margarine).
  • Bagel with Jelly/fat-free cream cheese – (no butter, no margarine).
  • Egg substitute French Toast (no butter).
  • Egg substitute sandwiches (no mayonnaise or no-fat mayonnaise).
  • Egg substitute omelets (vegetable, no cheese or no-fat cheese).
  • No Meats, butter, cheeses or egg yolks.
  • Even no fat restaurant breakfasts are cooked with butter or oil.

Lunch:

  • Turkey sandwich:
  1. 1 slice of 97% fat-free turkey
    1 slice of fat-free cheese
    mustard, lettuce, tomato
  • No chips (fat-free chips), potato/macaroni salad or anything with real mayonnaise
  • Fat-free, no salt pretzels.
  • Salad (No croutons, cheese, olives, oil, dressing, eggs, chickpeas).
  • Use fat-free dressing sparingly and on the side.
  • You can include water-packed tuna, chicken (white meat), and turkey.
  • Bread (no butter or margarine).

Dinner:

  • Turkey (less fat than chicken), whole sliced not pressed.
  • Vegetables (steamed) cooked without butter.
  • Potatoes (baked, no sour cream or butter – try mustard or salsa).
  • Bread (no butter or margarine).

Desserts:

  • Jell-O, Fresh Fruit, Fat-free pudding snacks.
  • Fat-free cookies and crackers.
  • Angel Food Cake (NOT pound cake).
  • Bread – Be careful of oil-soaked bread like Italian restaurant breadsticks.
  • Coffee/Tea – Use non-fat milk or none.
  • Fat-free is good but you still have to count calories.
  • Use FAT-FREE low-calorie protein supplement if needed for weight training.

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