Daily Calorie Needs for Individuals
Weighing 111 to 120 Pounds
Article by Diet Bites
|
|
How Many Calories Necessary to Support Body Weight
The difference in weighing 111 pounds and 120 pounds for an inactive individual amounts to a medium-sized banana per day.
Even those healthy calories are stored away in the fat cells for future use if they are not required to meet the body's fuel and energy needs.
Keep in mind that more kcals are required for moderate and active lifestyles than for inactive individuals.
Simply put, when we are more active - we can enjoy a lot more fuel (food) for the body.
For example, a 120 pound individual requires almost 500 more calories in their daily diet when they go from inactive to active. That's enough calories for an entire meal of 3 ounces of grilled salmon, 1 serving of rice with light margarine, a serving of green beans and a slice of whole grain bread.
The Calorie Needs Chart below provides an example of how many calories the body requires based on Inactive, Moderate and Active lifestyles.
Different elements influence the Calorie-Needs Equation, such as gender, muscle mass, age and so forth - just a few reasons why the family physician should be consulted for personal evaluation of calorie needs.
Calorie Needs for Individuals 111 to 120 Pounds
Individuals that weigh 111 pounds and lead an inactive lifestyle require about 1450 kcals per day in order to remain the same size.
For moderate activity the energy requirements are increase to about 1650 and for active individuals to about 1900.
|
CALORIE NEEDS BASED ON WEIGHT |
|||
|
Pounds |
Inactive |
Moderate |
Active |
|
111 |
1443 |
1665 |
1887 |
|
112 |
1456 |
1680 |
1904 |
|
113 |
1469 |
1695 |
1921 |
|
114 |
1482 |
1710 |
1938 |
|
115 |
1495 |
1725 |
1955 |
|
116 |
1508 |
1740 |
1972 |
|
117 |
1521 |
1755 |
1989 |
|
118 |
1534 |
1770 |
2006 |
|
119 |
1547 |
1785 |
2023 |
|
120 |
1560 |
1800 |
2040 |
When we look at the far range for 120 pounds the needs are: Inactive Lifestyle, 1,547, Moderate Activity 1,800 and Active Lifestyle 2,040 kcals.
Example of 1,400 Calories Per Day Diet & Recommended Food Group Servings
|
Food Group |
Daily Serving Size |
| Fruits | 1.5 cups |
| Vegetables | 1.5 cups |
| Grains | 5 ounces |
| Protein: Meats, Beans, Nuts, Eggs, Seeds | 4 ounces |
| Dairy: Milk, Yogurt, Cheese | 2 cups |
| Oils | 4 teaspoons |
| Discretionary Calories | Allow 171 calories |
Graphics & Data on this Page Copyrighted by Diet Bites
Making the Best Energy Choices
Be sure to choose foods that are healthy based on recommended Food Group servings. For individuals requiring about 1,400 kcals per day they will require about 2-3 pieces of fruit, 1.5 cups of vegetables, 5 ounces of grains (whole grains are the healthiest choice), about 4 ounces of protein-based foods whether vegetable or animal-based, 2 cups of milk and a bit of oil.
Skim dairy products are the best choices as they contain more calcium per ounce and less calories. Discretionary kcal amounts are optional calories which the dieter can add to their daily diet plan - up to 132 for the 1,400 calorie daily diet.
|
|
1600 Calorie Diet | 1800 Calorie Diet | 2000 Calorie Diet
|
|
2200 Calorie Diet | 2400 Calorie Diet
2600 Calorie Diet | 2800 Calorie Diet
Related Articles
Calorie Burn Charts | Body Fat Index
Diet Bites is a Trademark