Below is the estimated amount of calories that should be taken in per day based on your weight.
Less than 150 pounds - 1000 cal/day
150-174 pounds - 1100 cal/day
175-199 pounds - 1200 cal/day
200-224 pounds - 1300 cal/day
225-249 pounds - 1400 cal/day
250-274 pounds - 1500 cal/day
275-299 pounds - 1550 cal/day
300-324 pounds - 1600 cal/day
325-349 pounds - 1650 cal/day
350 pounds or more - 1700 cal/day
In order to keep up with your amount of calorie intake, start a daily journal and write down everything that you eat with the amount of calories, fat grams and fiber. You will find that if your write down what you eat, you will be able to see where most of your calories are coming from and make the proper adjustments.
Remember:
1. Eat at least 5 servings of vegetables and fruits each day
2. Choose whole grain foods, such as brown rice and oats.
3. Include 2 servings of milk products. If you are more than 50 years old or are a teenager increase this amount to 3 servings each day.
4. Have some healthy oil(olive, canola, sunflower, safflower, or flaxseed) each day. This habit ensures that you get the essential fatty acids and vitamin E that your body needs. Use the oil on salads, in cooking or as an ingredient in a mixed dish.
5. Ensure that you are getting enough protein by choosing at least a serving or two of meat, poultry, fish, eggs, dried beans, or soy products each day.
6. Limit added sugar.
7 Drink at least 8 cups of water each day.
Two of these servings can be substituted by a (no sodium, sugar free and caffeine free) beverage or a cup of milk.
These guidelines come from the Weight Watcher's Good Health Guidelines.
God Bless!!
