Calculating Calories For Weight Loss
QUESTION: I’m almost 45 years old, 5-foot-5 and weigh over 200 pounds. I’m so tired of feeling fat and I’m determined to lose weight this year. How many calories should I eat each day?
ANSWER: Calculating your calorie needs can be a bit complicated because you have to factor in a number of variables, including your weight, height, age, gender and activity level. But you can get a ballpark estimate using this simple formula:
- Figure out a goal weight.
- Multiply that number by 12.
For example, at 5-foot-5, let’s say your goal weight is about 140 pounds: 140 pounds x 12 = 1,680 calories each day for weight loss.
You certainly don’t have to hit this exact number each and every day, but it’s a good reference range. In fact, I think it’s a good idea to create a range around that number, and for you, a reasonable and effective range would be between 1,400 and 1,800 calories.
And of course, the type of calories you’ll be eating matters, too. Focus on plenty of produce and lean protein (fish and seafood, skinless chicken, lean meat, beans, and lentils), and enjoy moderate amounts of whole grains and healthy fats.
Food Calories Below
- Bean Sprouts Calories and Nutrition per Serving (1 Serving=½ Pack/100g)
Calories 27 Protein 2.3 Carbohydrate 3.2 Fat 0.6 Fibre 1.2 Alcohol 0
- Asparagus Calories and Nutrition per Serving (1 Serving=1oz/28g)
Calories 7 Protein 0.9 Carbohydrate 0.5 Fat 0.2 Fibre 0.5 Alcohol 0
- Cabbage Calories and Nutrition per Serving (1 Serving=1 Serving/100g)
Calories 21 Protein 1.3 Carbohydrate 3.2 Fat 0.5 Fibre 1.9 Alcohol 0
- Carrots Calories and Nutrition per Serving (1 Serving=1 Serving/60g)
Calories 17 Protein 0.4 Carbohydrate 3.4 Fat 0.2 Fibre 1.2 Alcohol 0
- Chip Shop Chips Calories and Nutrition per Serving (1 Serving=1 Reg Serving/400g)
Calories 956 Protein 12.8 Carbohydrate 122 Fat 49.6 Fibre 8.8 Alcohol 0
Reduce your portion sizes
Often our portion sizes are much larger than we need. You should serve meals using a smaller plate. If there is more food than needed, put it away for another meal. It’s much harder to have another serving if your leftovers have been portioned out for another meal.
Eat slowly. It takes some time for your body to register that you are full. If you eat quickly, you will eat too much food, and end up eating more calories than you need.
Don’t eat if you aren’t hungry and choose foods that keep you fuller for longer.
By drinking up to a litre of water before a meal, you will feel fuller and less likely to overeat.
I’m sure you can do this