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Daily Calorie Needs for Individuals Weighing 131 to 140 Pounds

Article by Diet Bites


Defining the Body's Calorie Requirements

The difference in weighing 131 pounds and 140 pounds for an inactive individual amounts to a large pear per day.

Although the excess calories are derived from a healthy food source, they are still stored within the fat cells for future energy needs.

Simply put, the energy that you expend 'today' might come from calories which were stored several weeks or months ago.

The caloric burn which occurs within the fat cells is triggered by our body's need for more energy. Thus, weight loss occurs.

One reason why losing weight and maintaining our ideal size is so difficult is because everyone requires a different amount of energy values.

While Thin Betty can eat the kitchen sink and out-do Farmer Ned's goat, Fluffy Fran can just look at a marshmallow and gain pounds. Therefore, several factors come into play where weight is concerned.

These include but are not limited to: height, rate of basal metabolism, age, muscle mass, gender, activity level. While kcal needs will vary, the human body does require certain minimum servings from the basic five food groups which must be satisfied in order to protect our state of health.

The Calorie Needs Chart below is solidly based on activity levels ranging from inactive to active and provides an example of how many calories the body requires.

Calorie Needs for Individuals 131 to 140 Pounds

CALORIE NEEDS BASED ON WEIGHT

Pounds

Inactive

Moderate

Active

131

1703

1965

2227

132

1716

1980

2244

133

1729

1995

2261

134

1742

2010

2278

135

1755

2025

2295

136

1768

2040

2312

137

1781

2055

2329

138

1794

2070

2346

139

1807

2085

2363

140

1820

2100

2380

Individuals that weigh 131 pounds and lead an inactive lifestyle require about 1700 kcals daily.

For moderate activity the requirements are 1965 and for active individuals 2227 kcals.

When we migrate to the upper end at 140 pounds, we don't see a huge variance in the amount of daily energy needs between this weight at an active level in comparison to almost 10 pounds thinner at 131 pounds.

Basically, we have about a 150 caloric difference - enough for that pear and a peach.

We see a pattern developing here, don't we? That being:

The more activity that the dieter incorporates into their daily routine in tandem with a healthy eating plan which supports the caloric needs of their ideal goal weight translates to the ability to eat a few more healthy food selections within the day.

When planning your daily diet meal plates and snack times you should always base them upon the solid ground of the American Food Pyramid Food Group recommendations:

Food Group Daily Requirements

Food Group

Daily Serving Size

Fruits 2 cups
Vegetables 2.5 cups
Grains 6 ounces
Protein: Meats, Beans, Nuts, Eggs, Seeds 5.5 ounces
Dairy: Milk, Yogurt, Cheese 3 cups
Oils 6 teaspoons
Discretionary Calories Allow 267 calories

Graphics & Data on this Page Copyrighted by Diet Bites

Be sure to choose foods that are healthy based on recommended Food Group servings. For individuals requiring about 2000 calories per day they will require about 2 or more selections of fresh, dried, frozen or canned fruit (make sure it's packed in natural fruit juices), 2.5 cups of vegetables, 6 or more ounces of grains (whole grains are the healthiest choice), about 5.5 ounces of protein-based foods whether vegetable or animal-based, 3 cups of milk and about 6 teaspoons of oil. Most natural foods contain varying amount of oil so keep this in mind when filling in your meal plates.

Skim dairy products are the best choices as they contain more calcium per ounce and less calories. Discretionary equals optional calories which the dieter can add to their daily diet plan - up to 267 for the 2000 kcal daily eating plan.

2200 Calorie Diet | 2400 Calorie Diet | 2600 Calorie Diet | 2800 Calorie Diet

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