Daily Calorie Needs for Individuals
Weighing 102 to 110 Pounds

Article by Diet Bites


Individuals currently weighing 102 to 110 pounds struggle to meet their daily nutritional requirements.

Notice on the Calorie Needs Chart posted below that the minimum calorie recommendation for individuals weighing 102 pounds is 1,326 calories per day - and this is for those who are inactive.

Even for individuals who are inactive and weighing 110 pounds, the daily minimum calorie requirement is 1,430.

This is the central reason why we do not recommended severely-restricted calorie diets. A daily diet too low in calories can trigger all sorts of health woes - some permanent, sometimes lethal to the dieters.

Individuals weighing 102 to 110 pounds are often very small and fragile individuals. They may benefit in the area of health by incorporating activity into their daily routine, the rewards in the area of additional calories per day.

Choosing Calories Wisely Makes all the Difference When it Comes to Amount of Food

Example: 1,326 Calories: Unhealthy Choices

As an example of just how few calories 1,326 equals: 1 package of cinnamon rolls, 1 extra large baked potato with butter, 1 large regular soda.

Example: 1,326 Calories: Healthy Choices

When the individual makes healthier choices the daily menu may look like this: 1 boiled egg, 1 slice of whole grain toast, 1 pat of light margarine, 1 cup of skim milk, 3 apricots, 1 sandwich prepared with lean deli meat, low fat mozzarella cheese, lettuce, tomato, cucumber, celery stalk, raw baby carrots, 1/2 cucumber, 1 serving of low fat cottage cheese, 1 cup of strawberries, 3 ounces of grilled salmon, 1/2 cup of steamed rice, 1 cup of green beans, 1 slice of whole grain bread, 1 serving of light or reduced fat margarine, 1 cup of watermelon. Beverages: water, unsweetened tea, black coffee, unlimited zero calorie beverages.

Wow! What a defining difference in these two menus. Which would you rather enjoy? A menu filled with 2 foods and one beverage? Or a healthier menu filled with a lot of food and unlimited beverages?

Calorie Needs for Individuals 102 to 110 Pounds

Individuals that weigh 102 pounds and lead an inactive lifestyle require about 1,300 kcals per day. For moderate activity the requirements are 1530 and for active individuals 1734.

CALORIE NEEDS BASED ON WEIGHT*

Pounds

Inactive

Moderate

Active

102

1326

1530

1734

103

1339

1545

1751

104

1352

1560

1768

105

1365

1575

1785

106

1378

1590

1802

107

1391

1605

1819

108

1404

1620

1836

109

1417

1635

1853

110

1430

1650

1870

When we go up on the data chart to 110 pounds, these values increase - but not considerably. Individuals of this weight who embrace an active lifestyle require 1870 kcals.

In comparison to the 102 pound individual, that is only a difference of 136 kcals!

Simply put, it amounts to eating one-half of a cupcake per day more food than the 102 pound individual.

This is indeed something to give pause to as so many people assume that it requires a lot of food to create a gap of almost 10 pounds.

Let's add an additional factor: an increase in activity level. This will allow more caloric values to be inserted into any weight loss plan - no matter what the individual currently weighs.

The following data chart below depicts the necessary servings required for optimum health from the five basic food group housed within the American Food Pyramid; it also contains the recommendations for oil in the daily diet as well as discretionary calories which can used to 'purchase' personal food favorites.

Keep in mind that oil is contained in almost every food that we eat - from vegetables to fruits.

Example of 1,200 - 1,400 Calories Per Day Diet
& Recommended Food Group Servings

Food Group

Daily Serving Size

 

Food Group

Daily Serving Size

Based on 1,200 Calories Per Day

Based on 1,400 Calories Per Day

Fruits

1 cup

Fruits

1.5  cups

Vegetables

1.5 cups

Vegetables

1.5 cups

Grains

4 ounces

Grains

5 ounces

Meat & Beans

3 ounces

Meat & Beans

4 ounces

Milk

2 cups

Milk

2 cups

Oils

4 teaspoons

Oils

4 teaspoons

Discretionary Calories

Allow 171 Calories

Discretionary Cal

Allow 132 Calories

Graphics & Data on this Page Copyrighted by Diet Bites*

1600 Calorie Diet | 1800 Calorie Diet | 2000 Calorie Diet

2200 Calorie Diet | 2400 Calorie Diet

2600 Calorie Diet | 2800 Calorie Diet

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