Help! I dont know how many calories are too many?

Question

when I asked my last question..how many calories should i eat some people said 2500-3000 because i am so active. I do tae bo 30 minutes a day 5 days a week. but im afraid if i eat 2500-3000 calories i wont lose any weight im 14 5'6 165 so i think i should eat 1650 calories a day is that too little for my activity and is it unhealthy? if it is unhealthy how many should i eat to lose a pound or two a week.


P.S. I know 3500=1lb of fat but i just need a specific number to stick to.

thanks!

Answer 1

How Many Calories is Too Many

In today’s bustling world we are constantly surrounded by media hype about “Weight Loss” and “Calorie Controlled Diets”. As a Nutritional Therapist, I am often asked “How many calories are too many?” The simple answer to this question is that we are all individuals, and we all require a different amount of calories per day.

By following the four steps outlined below, you can determine exactly how many calories you need to consume on a daily basis in order to maintain a healthy and balanced diet.

Step 1:-
The amount of calories you require will vary with your age and weight. In order to calculate this place your weight in kilograms into one of the following equations

Age 18 – 29 [(0.062 x weight) + 2.036] x 239
Age 30 – 60 [(0.034 x weight) + 3.538] x 239
Age 60+ [(0.038 x weight) + 2.755] x 239

This will give you the amount of calories you need to consume on a daily basis.

Step 2:-
The next item that is taken into consideration is your activity level. This is based on your occupational activity level and your non-occupational activity level. For example if you work in an office all day then your occupational activity level will be light. If however, you take some form of exercise in the evening this will be a non-occupational level of moderately active. See below for details.

Occupational Activity Level - light with a non-active non-occupational activity = 1.4 for both male and female
Occupational Activity Level – Moderate with a moderately active non-occupational activity 1.7 for male and 1.6 for female
Occupational Activity Level – Moderate/heavy with a very active non-occupational activity 1.9 for male and 1.7 for female

To calculate the amount of calories required based on your activity levels multiply your daily calories as per step 1 by the number in step 2.

Example:- 1430 calories x 1.4 (light with non-active) = 2002 calories per day

Step 3:-
For those wishing to lose or gain weight, the amount of calories required per day will need to be increased or decreased. The best way of doing this is to subtract 500 calories from your daily intake for weight loss and add 500 calories to your daily intake for weight gain. By reducing your calorie intake by 500 calories per day this will allow you to lose 500 grams (1lb) per week. Always remember if weight is lost slowly you are more likely to maintain the weight loss. Crash dieting is not the answer.

Step 4:-
The final step in this process allows you to calculate how many grams of fat your daily calorie intake should have and how much should be carbohydrates.

No more than 35% of the calories consumed on a daily basis should be made up of fat. To calculate this, multiply your calories per day by 0.35 and divide the answer by 9. This will give you your grams of fat per day.

At least 50% of the calories you eat should come from carbohydrates. To calculate this, multiply your calories per day by 0.5 and divide the answer by 3.75.

By following these four steps you now have the exact amount of calories you should be consuming on a daily basis. You will soon be losing your unwanted weight and maintaining a healthy and balanced diet in the process.

Answer 2

Rule of thumb is 15 calories per pound of weight 165 pounds would be around 2500 calories per day. If you are very active you could lose weight on 2500 calories. The best way is to monitor your weight every week and to adjust your diet accordingly.

Answer 3

You should be consuming approx. 2469 calories a day. I used an equation that takes into account your age, height, weight and your activity level. This gives you your EER or estimated energy requirement. Even if your activity level were lower, I'd say your 1650 is still a bit low because you are a growing male.

Answer 4

im pretty sure that for an average person 2000 calories is reccomended
which is good with the normal amount of activity.. about an hour a day

Answer 5

I think you should eat between 1800 and 2000 calories a day. You should go see a nutritionist. They will help ya out.

Answer 6

Ask your folks to take you to a dietitian/nutritionist recommended by your family doctor. That way you'll not only know how many calories to eat, but from which food groups those calories must come.

Answer 7

I know this doesn't directly answer your question, but I think you should just eat healthy stuff, cut down on portion size, and forget about counting calories. Listen to your body.
Good luck.

Answer 8

15 times your body weight equails the amout of calories you need to consume to keep that weight. example if you weigh 100 lbs. you need 1500 calories.If you want to gain weight eat more ,to loose eat less.

Answer 9

you must find your level ie.. one week eat 1650 if you gain or stay the same cut by75 cal or so you are only 14 you will still grow

Answer 10

at 1500 cals you would lose weight. a good way is to arrive at a number and stay with It for a few Weeks, finding your own caloric requirements.