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I need to remember this and get to it when I need it so thats why I am writing it here. If you wanted to check yours the website is below.
http://nutrition.about.com/library/bl_nutrition_guide.htm
These results will help you to know how many calories you need to maintain your current weight, and the number of calories needed per day to achieve your goal weight in a healthy, steady manner.
You need 2086.7 calories per day to maintain your current weight without exercise.
You need 1997.3 calories per day to reach your goal weight slowly and maintain that weight without exercise.
If you reduce your current caloric intake to 1586.7 calories per day you will lose one pound per week without exercise.
If you increase your current caloric intake to 2586.7 calories per day, you will gain one pound per week.
Exercise and Calorie Needs
If you exercise for 30 minutes each day, you may increase your caloric intake to 2317.8 calories per day and still maintain your current weight.
If you exercise for 60 minutes each day, you may increase your caloric intake to 2606.7 calories per day to maintain your current weight.
If you exercise for 30 minutes each day, you will be able to reach your goal weight with 2217.7 calories per day.
If you exercise for 60 minutes each day, you will be able to reach your goal weight with 2493.3 calories per day.
Macronutrients
The United States Department of Agriculture suggests that approximately 50 percent of your calories come from carbohydrates, about 30 percent from fats, and approximately 20 percent from protein sources. One gram of protein has about four calories, one gram of fat has about nine calories, and one gram of carbohydrate has about four calories.
You need 260.8 grams of carbohydrates, 68.9 grams of fat, and 104.3 grams of protein per day for 2086.7 calories to maintain your weight of 171 pounds.
You need 249.7 grams of carbohydrates, 65.9 grams of fat, and 99.9 grams of protein per day for 1997.3 calories to maintain your goal weight of 150 pounds.
Please remember that these calorie counts are an average, you may need to adjust your calorie needs up or down slightly to get the results you want. Your results are calculated to help you understand how many calories you need to maintain your current weight, or the number of calories you need to lose weight slowly, over several months' time.
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1518 kcal
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Fat: 48.64g | Prot: 87.49g | Carbs: 188.00g.
Breakfast: attune, mini cinnamon bagel. Lunch: smoothie , italian sub. Dinner: 100 calorie pack Wheat thins, chicken. more...
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2297 kcal
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Exercise:
Dance (fast step, aerobic) - 1 hour, Resting - 15 hours, Sleeping - 8 hours. more...
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