DailyCalorie Needs for Individuals
Weighing 191 to 200 Pounds
Article by Diet Bites
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Defining Daily Calorie Needs
Almost everything that we eat and drink contains calories (kcals). Exceptions include many diet beverages that are derived of sugar substitutes - or plain and simple water.
Almost all zero calorie foods are in liquid form and other than serving hydrating purposes, their nutritional content is void of essential vitamins and minerals necessary for good health.
How to Maintain Recommended Body Weight
When we provide the body with the number of values that it requires throughout the day necessary to meet all of its vital internal needs - as well as to supply the amount necessary to perform all of the activity that we do throughout our day, then body weight remains fairly the same.
When we exceed the energy amounts that our body uses, then weight gain is the result. Take special note that it's not the amount of food that we consume - rather the energy values contained therein.
For example, let's compare the kcal value of foods which mirror one another in content. All of the following selections contain almost the same number therein:
1/2 of a large head of Iceberg (crisp head) lettuce (50 kcals), 10 large baby carrots (50 kcals), 5 cups of raw spinach (35 kcals), and 1 small boiled egg (52 kcals).
OR we can enjoy one large cookie or 1 chocolate cupcake.
Which of the above would you rather have? If you're like most, then you'd rather have the cookie or cupcake - and if so, although that wouldn't be the wiser choice, they sure are tasty.
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In Summary
It's not opting for the fresher vegetables and the boiled egg over the cupcake which contributes to weight gain - rather when our daily required energy values are exceeded.
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CALORIE NEEDS BASED ON WEIGHT* |
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Pounds |
Inactive |
Moderate |
Active |
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191 |
2483 |
2865 |
3247 |
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192 |
2496 |
2880 |
3264 |
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193 |
2509 |
2895 |
3281 |
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194 |
2522 |
2910 |
3298 |
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195 |
2535 |
2925 |
3315 |
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196 |
2548 |
2940 |
3332 |
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197 |
2561 |
2955 |
3349 |
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198 |
2574 |
2970 |
3366 |
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199 |
2587 |
2985 |
3383 |
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200 |
2600 |
3000 |
3400 |
Calorie Needs for Individuals 191 to 200 Pounds
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Food Group |
Daily Serving Size |
| Fruits | 2.5 cups |
| Vegetables | 4 cups |
| Grains | 10 ounces |
| Protein: Meats, Beans, Nuts, Eggs, Seeds | 7 ounces |
| Dairy: Milk, Yogurt, Cheese | 3 cups |
| Oils | 10 teaspoons |
| Discretionary Calories | Allow 512 calories |
Graphics & Data on this Page Copyrighted by Diet Bites*
Individuals that weigh 191 pounds and lead an inactive lifestyle require about 2483 calories per day.
For moderate activity the calorie requirements are 2865 and for active individuals 3247 kcals.
Stepping up on the chart - those that weigh 200 pounds the calorie needs are: Inactive Lifestyle 2600, Moderate Activity 3000 and Active Lifestyle 3400 kcals.
1600 Calorie Diet | 1800 Calorie Diet | 2000 Calorie Diet
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2200 Calorie Diet | 2400 Calorie Diet
2600 Calorie Diet | 2800 Calorie Diet
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