DIET BITES
The Shape of Things to Come™ - How to Lose Weight & Keep it Off Forever
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Weight Loss Plan Index
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- Weight Loss Prelude
- Weight Loss Success Story
- Weight Refused to Surrender
- What Makes Your Diet Tick
- Weight Loss Success
- Typical Types of Appetites
- Before Beginning A Diet Plan
- Diet Questions to Ponder
- Golden Weight Loss Keys
- Weight Loss & Activity
- The Apple & The Pear
- Knife & Fork
- Up Diet Creek
- Weight Loss Hot Spots
- Personal Weight Loss Plan
- Recommended Weight
- Recommended Daily Calories
- Eat, Drink & Be Merry
- What is a Serving?
- Breakfast Menus
- Sugar Substitutes & More
- Free Diet Menus
- Diet Beverage Recipes
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Your Personal Weight Loss Plan - Page 3
Step #2 – Recommended Daily Calorie Intake
Before you can create a Weight Loss Plan you must know how many calories your body needs each and every day based on the number the jotted down from Step #1 in order to achieve that number on your weight scales. Unfortunately, calculating this number is not an exact science as our bodies use a different amount of calories from day to day. Calorie intake is continually influenced by such factors as stress, amount of sleep, sex, age and level of activity – and other factors as previously discussed.
Please note that the following chart may be used as a pattern for recommended daily calories (energy) and are not set in stone. And as previously addressed, it is equally important to get with your family doctor to determine your personal daily calorie recommendations.
Locate your ‘Goal Weight’ as set forth in Step #1 and determine necessary calories by using the chart below. As an example, if Dieter Carrie was 5’5” tall, her goal weight taken from the chart above would be 155 pounds. Looking at the chart below, Carrie will need to consume 1,898 calories in order to reach her goal weight of 155 pounds. As weight loss occurs, this number will require adjusting so she (and you) will continue to drop pounds.
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Goal Weight Daily Calories Goal Weight Daily Calories
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110 - 115 1,424 154 - 156 1,898
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112 - 116 1,456 157 - 159 1,937
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114 - 117 1,489 160 - 163 1,976
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118 - 122 1,528 164 - 167 2,009
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123 - 127 1,567 168 - 172 2,035
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128 - 131 1,606 173 - 178 2,041
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134 - 136 1,645 179 - 183 2,080
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137 - 140 1,723 184 - 188 2,126
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141 - 144 1,762 189 - 192 2,171
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145 - 147 1,801 193 - 197 2,340
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148 - 150 1,840 198 - 202 2,399
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151 - 153 1,879 203 - 207 2,457
The ‘daily calories’ above are based on Goal Weight and an inactive lifestyle. By inserting activity into your weight loss plan, you should experience stellar weight loss results.
A simple, yet effective trick in reaching your Goal Weight is to count the number of calories that this weight requires to be supported, then simply consume that number of calories per day. For example: Dieter Ken’s Goal Weight is 190 pounds. If he consumed about 2,171 calories per day he will eventually reach his Goal Weight. This of course, is based on Ken leading an inactive lifestyle – so Ken will need to employ more calories depending upon his level of activity.
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