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 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

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