Daily Calorie Needs for Individuals
Weighing 231 to 240 Pounds

Article by Diet Bites


Defining Energy Needs

Individuals that weigh about 230 pounds and lead an inactive lifestyle require about 3000 kcals of day to maintain their current size. For moderate activity the values increase to about 3450 and for active individuals, close to the 4000 kcal range.

If we go up the chart to the 240 pound range, the low end value for inactive people is at about 3100 kcals with the high end range just at about 4100 for the active people.

If you are in need of losing and your daily totals are at this amount, you have a lot of playing room to work with in establishing your eating plan. Most individuals who are at this weight tend to be over their recommended size; those who are more likely to be at their healthy size include weight lifters, highly active workers who are in construction or whose job requires heavy lifting. A high impact dancer, a rock climber or people who live in bitterly cold climates may require the caloric amounts in our data chart below.

However, if you are in need of losing and the amount of energy contained in your current eating plan is serving to support a weight that is too heavy for your height, body frame size, gender or muscle mass, then determine how many kcals that your body requires for its healthy weight - then see how many kcals you can trim from your current menus and snacks.

CALORIE NEEDS BASED ON WEIGHT

Pounds

Inactive

Moderate

Active

231

3003

3465

3927

232

3016

3480

3944

233

3029

3495

3961

234

3042

3510

3978

235

3055

3525

3995

236

3068

3540

4012

237

3081

3555

4029

238

3094

3570

4046

239

3107

3585

4063

240

3120

3600

4080

Building a Healthy Meal Plate

Simply put, many individuals who are just starting on a new plan to lose don't know which direction to take - where to start. More often than not, the most popular foods that are embraced amid dieting appear on the meal plate. Those include the following food choices:

Boiled Eggs

Grapefruit - no sugar, served plain

Tuna canned in spring water. That spring water makes all the difference.

Raw vegetable assortment generally containing celery sticks, baby carrots and slices of cucumber. And no salad dressing.

Rice or popcorn cakes which may be plain or flavored.

One green olive stuck with a frilly toothpick.

Now we ask you; is this any way for a respectable human being to eat? Nay! The human body is a delicate apparatus requiring foods for all of the Food Groups - not just one or two. In addition, those sparsely decorated meal plates don't contain enough food to keep a Texas sized gnat alive, much less a real live human being.


There is a better way - a healthier way. Start by comparing the recommended serving amounts for the various daily eating plans that we have noted below. Examine the values in the higher kcal diets and compare those to the lower ones. As you are doing such, take special not of the amounts of foods that your body requires for optimum nutrition for the different food groups.

In addition, work to identify areas in your current eating plan that can be modified to contain fewer kcals; this can be easily accomplished in the higher kcal plans by trimming the fat and sugar intake.

Rather than filling the refrigerator with full blown dairy products, go light. Rather than stocking the kitchen pantry with cupcakes that contain empty values - stock up on fresh fruits and vegetables.

Rather than serving plain white bread, rice and pasta at meal time, set their whole grain goodness peers on the dining table instead.

As to protein needs, steer away from the steer. And when you do see red, make it be in the form of extra lean cuts - taking time to remove any fat on the meat before consuming.

These tips can add up to significant improvements where both body weight and state of health are involved.

Example of 3,000 Calories Per Day Diet Based on Recommended Food Group Servings

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

Example of 3,200 Calorie Diet

1600 Calorie Diet | 1800 Calorie Diet | 2000 Calorie Diet

2200 Calorie Diet | 2400 Calorie Diet

2600 Calorie Diet | 2800 Calorie Diet

Return to Pyramid Diet Index

 

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