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.

---

Weight Loss Efficiency ? 10 Ways To Make The Most Out Of Your Gym Workout!

My name is Greg Ryan. I am a high profile... Read More

Ancient Olympians Followed Atkins Diet

Atkins diet was unknown 35 years ago. Though it seems... Read More

The Perfect Diet Combined with a Healthy Weight Management

The perfect diet should be combined with a healthy weight... Read More

Smarter Eating

Dieting doesn't have to be a chore. Actually, you can... Read More

Are you Making these Weight Loss Mistakes?

There are all kinds of fad diets and quick fixes... Read More

5 Natural Weight Loss Tips For A More Beautiful You

Living a powerful, healthy, fit and trim life is a... Read More

Taking Control of Your Subconscious for Permanent Weight Loss

From the moment of birth your first emotional experiences establish... Read More

How to Burn Fat: Doctors Proven Weight Loss Secret #1

Let me ask you a personal question. As you read... Read More

Weight Loss Success ? When there are NO More Options Left!

One of the worst things you can hear in life... Read More

Simple Summer Fat Attack!

Summer is about to be in full swing, and it's... Read More

4 Tips for Fast Fat Loss Part IV

Fat Loss Tip #4) Eat More ProteinYes, it's important to... Read More

Holiday Eating: Party Hearty Without Putting on the Pounds!

The holidays are definitely a special time of year. These... Read More

Do You Need To Cut Down 100 Calories A Day? But Dont Know What 100 Calories Is?

The difference between weight loss, and steady or weight gain,... Read More

How 40,000 People Reversed Heart Disease

It is well known that about two-thirds of the U.S.... Read More

How to Curb Carbohydrate Cravings!

As a weight loss mentor it never ceases to amaze... Read More

Speed up Metabolism

Metabolism is essentially the speed at which our body's motor... Read More

New Weight Loss Plan -- Resistance Training

My last article, Make Diets Work, concluded that dieting the... Read More

Mediterranean Diet - Lose Weight Quickly, Easily & Safely

If you are looking for a way to lose fifty... Read More

Can You Still Buy Ephedra?

With millions of people aiming for successful weight loss, many... Read More

Dieters : Put MORE Focus on Food

If you're always on a diet you probably spend half... Read More

The Truth About Counting Calories And Weight Loss

Do calories matter or do you simply need to eat... Read More

3 Fast Weight Loss Tips That Work

Looking to lose some pounds quickly? Fast and safe weight... Read More

Zone Diet Weight Loss Program

The Zone Diet as a weight loss program has been... Read More

Calcium - The Key To Quick Weight Loss

Are you dieting your way to bone loss?Are you aware... Read More

5 Easy Steps to Help You Lose Weight

When losing weight, most of us don't have the time... Read More

What are Fats?

Fat is fuel. That is basically what it is. A... Read More

Why Diets Are A Waste Of Time & Money - What You Can Do Instead

A 'diet' is always seen as a temporary measure. An... Read More

Winter Weight Loss Magic

If winter hibernation tends to pack on the pounds, take... Read More

Weight Loss Tips: Get Effective Weight Loss Tips!

Looking for Diet Programs on net is like looking for... Read More

Keen To Be Lean? ? Some Metabolic Musings

Metabolism is the process by which your body changes food... Read More

Weight Loss Product Warnings -- How to Spot Fat Burning Diets

This is the second article in the series, Weight Loss... Read More

Getting Through the Holidays Without Gaining Weight

Now that the holiday season is here, holiday foods and... Read More

Breaking Research: Whats a Dieter To Do?

Every day, it seems, a new study pertaining to weight... Read More