Daily Calorie Needs for Individuals Weighing 221 Pounds to 230 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
221	2873	3315	3757
222	2886	3330	3774
223	2899	3345	3791
224	2912	3360	3808
225	2925	3375	3825
226	2938	3390	3842
227	2951	3405	3859
228	2964	3420	3876
229	2977	3435	3893
230	2990	3450	3910

Example of 3,000 Calories Per Day Diet

Food Group	Daily Serving Size
Fruits	2.5 cups
Vegetables	4 cups
Grains	10 ounces
Meat & Beans	7 ounces
Milk	3 cups
Oils	10 teaspoons
Discretionary Cal	Allow 512 Calories

Example of 2,600 Calorie Diet

Example of 2,800 Calorie Diet

Example of 3,200 Calorie Diet

Nutrition Notes for 3,000 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 3,000 Calorie Daily Diet

Fresh, frozen, canned, dried and juices
Dark Green Veggies - 3 cups per week
Orange Veggies - 2.5 cups per week
Legumes - 3.5 cups per week
Starchy Vegetables - 9 cups per week
Other Vegetables - 10 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.