Daily Calorie Needs for Individuals
Weighing 211 to 220 Pounds

Article by Diet Bites


The Human Body's Set Point Relating to Weight

We would like to discuss why losing weight is such a difficult task - even when the dieter has a healthy eating plan in place - as well as a fitness schedule.

Take note that most individuals who are not dieting do not sit down and plan their meals for the day; they pick and choose when it is time to eat. If they are at a restaurant, they choose from the menu.

When at home, they choose the foods that were placed on the table. If they prepared the meal, then they chose the foods that were cooked.

In addition, the vast majority of people do not jot down either mentally or physically the number of calories that they eat and drink at each meal - nor do they add them up at the day's end to ensure that they have not exceeded their energy needs.

On the other hand - most dieters do exactly that. They track the energy values and they set a certain number of kcals that should be consumed each day - and they try their best to work around this number because they know that doing such, this will assist in losing those unwanted fat layers.

Another thing that non-dieters do not do is calculate the amount of energy that will be approximately burned via a particular activity. However, those that are trying to lose fat layers, certainly do - at least a good number of them.

On this note, we'll give you something to think about. The people who are not dieting and who do not track the caloric consumption, or the kcals expended via activity will wake up in the morning - and if they should choose to step onto their bathroom scales, unless they have indulged in excess, they will weigh about the same as they did this morning.

The reason for this is because the human body has a 'set point'. It works each day to balance the energy contained within the foods and drinks that we consume - and unless we give it a jolt - such as by overeating or going on a reduced calorie eating plan, the set point remains fairly the same amount.

Sure, there will be variances due to the types of foods that we eat. For example, if we consume a lot of sodium rich foods, then we're going to show an increase due to water retention. And of course, where the set point is involved, we may vary a few ounces - or even a pound or two. But as to major shifts, the set point keep our weight in balance.

Calorie Needs for Individuals 211 to 220 Pounds

CALORIE NEEDS BASED ON WEIGHT*

Pounds

Inactive

Moderate

Active

211

2743

3165

3587

212

2756

3180

3604

213

2769

3195

3621

214

2782

3210

3638

215

2795

3225

3655

216

2808

3240

3672

217

2821

3255

3689

218

2834

3270

3706

219

2847

3285

3723

220

2860

3300

3740

Individuals that weigh 211 pounds and lead an inactive lifestyle require about 2750 calories per day. For moderate activity the requirements are 3165 and for active individuals 3587 kcals.

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*

For individuals that weigh 220 pounds the calorie needs are: Inactive Lifestyle 2860, Moderate Activity 3300 and Active Lifestyle 3740 kcals.

1600 Calorie Diet | 1800 Calorie Diet | 2000 Calorie Diet

1600 Calorie Diet | 1800 Calorie Diet | 2000 Calorie Diet

2200 Calorie Diet | 2400 Calorie Diet

2600 Calorie Diet | 2800 Calorie Diet

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