|
Daily
Calorie Needs for Individuals Weighing 121 Pounds to
130 Pounds
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 BASED ON WEIGHT
|
|
Weight
|
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
|
Example
of 1,600 Calories Per Day Diet
|
Food Group
|
Daily Serving Size
|
|
Fruits
|
1.5 cups
|
|
Vegetables
|
2 cups
|
|
Grains
|
5 ounces
|
|
Meat & Beans
|
5 ounces
|
|
Milk
|
3 cups
|
|
Oils
|
5 teaspoons
|
|
Discretionary Cal
|
Allow 132 Calories
|
Example
of 1,800 Calorie Diet
Example
of 2,000 Calorie Diet
Example
of 2,200 Calorie Diet
|
|
Nutrition Notes
for 1,600 Calorie Diet
- Fruits
- Fresh, frozen, canned, dried, juice
- 1 cup of 100% fruit juice equals 1 cup of fruit
from the Fruit Group
- Vegetables - The Breakdown for 1,600
Calorie Daily Diet
- Fresh, frozen, canned, dried and juices
- Dark Green Veggies - 2 cups per week
- Orange Veggies - 1.5 cups per week
- Legumes - 2.5 cups per week
- Starchy Vegetables - 2.5 cups per week
- Other Vegetables - 5.5 cups per week
- 2 cups of raw leafy greens equals 1 cup from the
Vegetable Group
-
- Grains
- Includes oats, barley, rice, wheat, cornmeal, bread,
pasta, oatmeal, cereal, tortillas, grits
- 1 slice of bread equals 1 ounce from the Grain Group
- 1/2 cup of cooked pasta, rice or cereal equals 1
ounce from the Grains Group
- 1/2 of grains consumed should be whole grains
-
- Meat & Beans
- 1 ounce of meat (beef, chicken, pork, turkey, fish)
equals 1 ounce
- 1 egg equals 1 ounce
- 1/4 cup of cooked dry beans equals 1 ounce
- 1 Tablespoon of peanut butter equals 1 ounce
- 1/2 ounce of nuts and/or seeds equals 1 ounce
- Milk
- 1 cup of milk or yogurt equals 1 cup from the Milk
Group
- 1 1/2 ounces of natural cheese or 2 ounces of processed
cheese equals 1 cup
- Cream cheese, butter and cream are not considered
as part of the Milk Group
- Sources should be skimmed, low fat
-
- Oils
- Includes oils that retain liquid state at room temperature
such as canola, sunflower, olive oil, corn oil, soybean
oil.
- Includes foods high in oil such as certain species
of fish, avocados, nuts & olives.
- Includes processed foods such as Mayo, salad dressings
and soft margarine are chiefly oil.
-
- Discretionary Calories
- Includes foods low in fat or fat free with no added
sugar.
*Amounts based on information from the USDA and
are estimated calorie needs.
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