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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.
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.
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
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.
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