How Many Calories Are Too Many

In today's bustling world we are constantly surrounded by media hype about "Weight Loss" and "Calorie Controlled Diets". As a Nutritional Therapist, I am often asked "How many calories are too many?" The simple answer to this question is that we are all individuals, and we all require a different amount of calories per day.

By following the four steps outlined below, you can determine exactly how many calories you need to consume on a daily basis in order to maintain a healthy and balanced diet.

Step 1:
The amount of calories you require will vary with your age and weight. In order to calculate this place your weight in kilograms into one of the following equations

Age 18 ? 29 [(0.062 x weight) + 2.036] x 239

Age 30 ? 60 [(0.034 x weight) + 3.538] x 239

Age 60+ [(0.038 x weight) + 2.755] x 239

This will give you the amount of calories you need to consume on a daily basis.

Step 2:
The next item that is taken into consideration is your activity level. This is based on your occupational activity level and your non-occupational activity level. For example if you work in an office all day then your occupational activity level will be light. If however, you take some form of exercise in the evening this will be a non-occupational level of moderately active. See below for details.

Occupational Activity Level - light with a non-active non-occupational activity = 1.4 for both male and female

Occupational Activity Level ? Moderate with a moderately active non-occupational activity 1.7 for male and 1.6 for female

Occupational Activity Level ? Moderate/heavy with a very active non-occupational activity 1.9 for male and 1.7 for female

To calculate the amount of calories required based on your activity levels multiply your daily calories as per step 1 by the number in step 2.

Example: 1430 calories x 1.4 (light with non-active) = 2002 calories per day

Step 3:
For those wishing to lose or gain weight, the amount of calories required per day will need to be increased or decreased. The best way of doing this is to subtract 500 calories from your daily intake for weight loss and add 500 calories to your daily intake for weight gain. By reducing your calorie intake by 500 calories per day this will allow you to lose 500 grams (1lb) per week. Always remember if weight is lost slowly you are more likely to maintain the weight loss. Crash dieting is not the answer.

Step 4:
The final step in this process allows you to calculate how many grams of fat your daily calorie intake should have and how much should be carbohydrates.

No more than 35% of the calories consumed on a daily basis should be made up of fat. To calculate this, multiply your calories per day by 0.35 and divide the answer by 9. This will give you your grams of fat per day.

At least 50% of the calories you eat should come from carbohydrates. To calculate this, multiply your calories per day by 0.5 and divide the answer by 3.75.

By following these four steps you now have the exact amount of calories you should be consuming on a daily basis. You will soon be losing your unwanted weight and maintaining a healthy and balanced diet in the process.

Amanda Evans is the webmaster for http://www.amandawrites.com and has also just published her first book titled From Those Death Left Behind to aid those who have suffered a loss from suicide.

---

How Slimming Down Can Add More Cash in Your Wallets

Are you unhappy with your current weight but aren't "motivated"... Read More

Putting it Off Until Im Thinner

I can't do that Until I Lose This Weight! If... Read More

Weight Loss in Children

What is "too young" to begin a weight loss program... Read More

Weight Loss vs. Body Fat ? Mirrors and Clothes dont Lie!

With the growing epidemic of diabetes and obesity in our... Read More

Playing Games Does Not Help Your Weight Loss Efforts

Have you ever wondered why some fat people can be... Read More

How To Measure Body Fat

When it all comes down to losing or gaining weight,... Read More

Fibre And Weight Loss: How Closely Are They Connected?

The incidences of deseases like obesity, diabetes, colon deseases etc.are... Read More

Obesity, Whats The Big Deal Part 4

In this issue, I am going to focus more on... Read More

How to Spot False Weight Loss And Diet Advertising Claims

Flip through a magazine, scan a newspaper, or channel surf... Read More

Hybrid Sweeteners in Todays Health

What is the advantage of these new half sugar and... Read More

Using The Glycemic Index To Lose Weight After Pregnancy

The vast majority of postpartum women will not return to... Read More

10 Easy to follow Tips to help YOU Lose Weight

Dieting is not easy. If it were, we would probably... Read More

Fighting Obesity - My Pyramid Dietary Guidelines

If you are fighting the battle of the bulge (overweight... Read More

Understand the Science of Obesity And Youre On Your Way To Conquer It

Many people think obesity means that a person is overweight,... Read More

Diet & Weight Loss Tips: How To Stop Eating Junk Food By Finding Your Craving Hour

Even if you're not overweight, you still could have a... Read More

Food Cravings: Use EFT to Learn Patience

Food Cravings: How to Practice PatienceDuring holidays and parties you... Read More

Weight Loss Support Groups: Lose Weight & Keep It Off With Your Friends At The Phentermine Forum

We all know it's hard to begin losing weight, no... Read More

Healthy Supplements Make Diet Pills Obsolete!

Diet PillsTaking diet pills is definitely not an effective weight... Read More

Can I Eat Sugar Alcohols On My Low Carb Diet?

"Polyols" or sugar alcohols are a number of different carbohydrates... Read More

Treadmill Weight Loss Tips

These treadmill weight loss tips are a great way to... Read More

Burning Fat vs. Burning Calories

To lose weight and get in shape you must have... Read More

What are the Benefits of the Low-carb Diet?

Are you one of those who hate dieting? Well, you... Read More

When is a Diet not a Diet? When Its a Lifestyle!

Dieting and weight loss is almost certainly the most lucrative... Read More

The Great 8 Eating Tips for Fast Weight Loss @ Body Perfect Fitness

Low Carb, Low Fat, More protein, Eat all the fat... Read More

20 Dieting Tips You Can Use Immediately To Start Losing Weight

Dieting is not easy. If it were, we would probably... Read More

Hear What Your Diet Pills Say

Used a diet pill recently and got depressed because you... Read More

Supersizing America

For some of us, food is warmth and love. We... Read More

Spot Reducing is For The Laundry

· Can you give me an exercise that will get... Read More

Pediatric Obesity and Vitamin Deficiency - Developments to Fight Future Disease

Obesity, especially in children, is a matter of rapidly growing... Read More

Why Did Your Diet Fail You? Or Did You Fail Your Diet?

Are you someone who has, in the past, been on... Read More

Survival Guide For Holiday Parties

If you have been watching your weight all year, you... Read More

Mediterranean Diet - Wonderful & Lousy Reasons for Losing Weight

Lousy Reasons to Lose Weight"I want to be a size... Read More

Top 10 Questions and Answers on Atkins Diet

1. What is Atkins Diet? Dr. Atkins diet, first introduced... Read More