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Daily Calorie Needs for Individuals Weighing 121 to 130 Pounds

Article by Diet Bites


The difference in weighing 121 pounds and 130 pounds for an inactive individual amounts to a medium-sized apple per day. That's quite a tiny calorie difference, isn't it? Many people are under the assumption that overweight and obesity is due to excessive eating - glutting, bingeing, grazing. As we can see, just a small overage of calories can equal weight gain OR may cause us to weigh more than we want to.

Because our weight is governed by the number of calories that we consume in combination with the energy that we expend, it's vital that we monitor our caloric intake, as well as insert a healthy dose of activity into our daily schedules.

Counting calories can be exhausting and overwhelming for many individuals - just one reason why fad diet plans are so popular. Foods and drinks are set forth in an orderly fashion - eat this, don't eat this, drink this, don't drink this - and so forth. We-humans (or a good deal of us) prefer things in an orderly fashion.

Order creates a calming effect - we prefer calm over unsettling surprises. So it's easy to toss in the towel where counting calories is concerned - but it's certainly worth your effort. It's the only thing that worked for me when I ditched over 100 pounds so many years ago. Counting calories allows me to maintain my healthy weight. This process can do the same for you, too! The formula isn't a secret and it belongs to all of us.

Simply view the Calorie Needs Chart below. The chart illustrates a pattern which starts at the inactive lifestyle and tiers to the active lifestyle. Activity requires more energy needs from the body - simply put, more calories. So you can eat more and drink more when you are active. Other factors such as gender, height and age also impact an individual's weight.

To engage in a healthier eating pattern, look at the Food Group chart within this page. It's based on a 1,600 calorie diet and features the healthy food groups.

By looking at the nutritional information you'll have a great idea of how much to eat from the healthy Food Groups housed within the Food Pyramid. Although our diet appears to be revolving from the Pyramid to a Plate, food choices are still based on the Food Groups.

If you are currently 50 pounds overweight and you need to weigh 125 pounds - and if you are moderately active, then your energy (calorie) needs required to support the 125 pounds of weight are about 1,875.

Rather than enter an extreme diet - make this the first day of your Diet Life! Skip dieting and go straight to a healthier you from this day forward. Look at labels, match your foods to your dietary recommendations based on the Food Groups. Those excess 50 pounds of body weight will naturally fall from your body until you reach your goal weight of 125 pounds. From there you can adjust your daily caloric requirements.

Calorie Needs for Individuals 121 to 130 Pounds

Individuals that weigh 121 pounds and lead an inactive lifestyle require about 1,573 calories per day. For moderate activity the calorie requirements are 1,815 and for active individuals 2,057 calories.

CALORIE NEEDS BASED ON WEIGHT

Pounds

Inactive

Moderate

Active

121

1573

1815

2057

122

1586

1830

2074

123

1599

1845

2091

124

1612

1860

2108

125

1625

1875

2125

126

1638

1890

2142

127

1651

1905

2159

128

1664

1920

2176

129

1677

1935

2193

130

1690

1950

2210

Individuals that weigh 130 pounds the calorie needs are: Inactive Lifestyle, 1,690, Moderate Activity 1,950 and Active Lifestyle 2,210 calories.

Example of 1,600 Calories Per Day Diet & Recommended Food Group Servings

Food Group

Daily Serving Size

Fruits 1.5 cups
Vegetables 2 cups
Grains 5 ounces
Protein: Meats, Beans, Nuts, Eggs, Seeds 5 ounces
Dairy: Milk, Yogurt, Cheese 3 cups
Oils 5 teaspoons
Discretionary Calories Allow 182 calories

Graphics & Data on this Page Copyrighted by Diet Bites

Example of 1,800 Calorie Diet | 2,000 Kcals | 2,200 Kcals

Be sure to choose foods that are healthy based on recommended Food Group servings. For individuals requiring about 1,600 calories per day they will require about 2-3 pieces of fruit, 2 cups of vegetables, 5 ounces of grains (whole grains are the healthiest choice), about 5 ounces of protein-based foods whether vegetable or animal-based, 3 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 calories are optional calories which the dieter can add to their daily diet plan - up to 171 for the 1,600 calorie daily diet.

Example of 2,200 Calorie Diet | Example of 2,400 Calorie Diet | Example of 2,600 Calorie Diet | Example of 2,800 Calorie Diet

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