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 but 1500 calories per day on an everyday basis reduces the basal metabolic rate. Once the metabolic rate is reduced, fewer calories may 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)
Your basal metabolic rate is that the basic minimum range of calories that are needed to keep up your weight based on average body composition. To calculate your basal metabolic rate:
Basal Metabolic Rate (BMR) = 24 * Weight (lb)/2.2
Basal Metabolic Rate (BMR) = 24 * Weight (kg)
The BMR is then multiplied by a number representing the individual’s activity level:
|BMR * 1.45||BMR * 1.45||BMR * 1.70||BMR * 1.88|
Commonly, intake over this range of calories will increase weight and fewer than this range permits weight reduction. However, BMR does not take into account the extremes of activity or inactivity. Therefore, basal metabolic rate BMR| should be used as an approximation. numerous activities can increase caloric needs higher than the basal metabolic rate 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|
|Running 5mph||500||Ski Machine||550|
Protein, Carbohydrate, and Fat Dietary Requirements
Proper nutrition needs a balanced intake of protein, Carbohydrates, and Fat. Protein and Carbohydrates are each four calories per gram. Fat is 9 calories per gram. A sample follows for a daily caloric demand 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
Make half your grains whole
Vary your veggies
Focus on fruits
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 selections
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
(DAILY CALORIC REQUIREMENTS)
Examples of Low-Fat Foods
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.
- 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).
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).
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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