Home
>
Weight Loss
>
How Many Calories Are Too Many

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.

limousine Ackley .. Lockport Chicago limo O’Hare

In The News:

A virtual private network can help ensure your information remains security and your privacy remains intact. Kurt the CyberGuy explains.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

Artificial intelligence-based cameras are giving air defense operators unprecedented capabilities in monitoring and protecting airspace.

Apple's iOS 18.1 Inactivity Reboot automatically reboots your iPhone if it hasn't been used or unlocked for more than three days, providing better data protection.

An inventor designed rooftop solar panels for a Tesla that draws solar energy while the car is parked, adding travel mileage without plugging in.

There are currently no laws governing what artificial intelligence can and cannot do with the information it gathers; here are 10 things to avoid telling AI chatbots to keep yourself safe.

A credit union with over 240,000 members recently revealed it was targeted by cybercriminals, resulting in a data breach that was part of a two-month attack by hackers.

Scammers have become skilled at creating convincing fake websites that can easily fool unsuspecting users. The CyberGuy offers tips to protect yourself.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

CAPTCHAs, which are used by websites to confirm whether users are people or bots, are harmless, but hackers are using them to infect PCs with malware.

Hackers recently leaked personal information of about 500,000 Americans and stole patient medical records that included lab results and insurance details.

The holiday season sees a rise in mobile shopping scams. Tech expert Kurt “CyberGuy" Knutsson helps you learn how to stay safe.

Tech expert Kurt “CyberGuy" Knutsson says a VPN enhances online banking security by encrypting data and protecting privacy.

Beware of these six sneaky holiday scams. Tech expert Kurt “CyberGuy" Knutsson gives you tips to avoid falling victim.

Tech expert Kurt “CyberGuy" Knutsson reveals how to securely back up and factory reset your Android to protect your privacy and data.

Artificial intelligence is making life easier for cybercriminals, allowing them to create elaborate scams to trick people. Kurt the Cyberguy explains how to protect yourself.

Cut through all the digital clutter and delete multiple emails from your Android simultaneously. Kurt the CyberGuy explains how it's done.

Tips to prevent your holiday decorations from being stolen

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

Kurt "CyberGuy" Knutsson lays out the immediate steps you should take if your phone has been hacked and your personal information becomes vulnerable.

Fraudsters are sending people bogus invoices through PayPal as part of a sneaky scam that is going around; here's how to protect yourself from being fooled.

A former Colgate-Palmolive employee was shocked to discover $750,000 had been drained from her 401(k) account. "CyberGuy" offers tips on how to prevent identity theft.

Electric vehicle maker Harbinger recently showed its electric delivery truck can handle icy roads with agility and stability in winter.

To make the busiest time of year more manageable, here are some tricks for tracking your packages, taking quality family photos and curating the perfect Christmas playlist.

Kurt "CyberGuy" Knutsson explains how to keep your online Amazon gift purchases a secret from loved ones or friends this holiday season.