i am 16 yrs. old 5'3 110 lbs. how many calories should i have daily?

Question

i want to be healthy!

Answer 1

How Many Calories Do I Need Per Day?

How Do I Calculate Caloric Needs Based On My Goal (gain/loss/maintain)?

Listen, figuring out how many calories a day you need to lose weight, maintain your weight or gain weight really isn’t too hard. And with the formula I’m about to give you plus a very cool website, you can easily track where you are and what you need to do daily to reach your goals. So lets’ begin!

IF YOU DON’T KNOW WHERE YOU ARE, THEN LOSING, MAINTAINING OR GAINING WILL BE IMPOSSIBLE!

Step 1:

Take your current body weight in pounds (lbs) and multiply by 11.

Example: 194 lbs x 11 = 2134 calories

This is what I need to just keep what I have, without moving. But remember, you do move. So you have to then calculate your metabolic factors into this… so off to step 2…

Step 2:

Figure out your metabolic factor according to the table below.

But first, some definitions to help you determine where you might fit in:

Slow Metabolism: You basically look at food and you seem to put on pounds. You can gain weight by eating salads but it’s difficult to lose the weight.

Moderator Metabolism: You can gain weight if you try. You can lose weight if you try. You really don’t have trouble losing weight depending on what you want to do.

Fast Metabolism: You are the skinny guy or gal who can eat *ANYTHING* and it makes no difference. Gaining weight is difficult. Losing weight can happen overnight. Just by watching T.V. you seem to shed pounds.

Metabolic %

Under 30 years old

Slow Metabolism-30%

Moderate Metabolism-40%

Fast Metabolism-50%

30-40 years old

Slow Metabolism-25%

Moderate Metabolism-35%

Fast Metabolism-45%

Over 40 years old

Slow Metabolism-20%

Moderate Metabolism-30%

Fast Metabolism-40%

Example: 2134 calories x 35% = 746.90

I took my calories needed above just to sit here and not move and multipled it by my metabolic factor and I find that I need an additional 746.90 calories because of my specific metabolism.

Step 3:

Put it together.

2134 + 746.90 = 2880.90 calories

I need 2,880.90 calories to maintain my current weight with my current activities.

Note: You can also adjust your metabolic factor if you do something that might take you to the next level. If you are a moderator metabolism person but you do distance running, it might make more sense to put your self in the fast category since you burn a lot more calories.

Step 4:

Now change the above with about 500 calories every day to reach your goals!

Lose Weight: I would take 2880.90 – 500 = 2380.90

Maintain Weight: I would just leave it at 2880.90 and continue what I was doing in my activities

Gain Weight: I would take 2880.90 + 500 = 3380.90

Note: 500 calories a day is just a general term everybody uses to say that adding this amount is within safe limits. Eat too much, and you end up storing fat. Cut too many calories and your body just goes into starvation mode and ends up retaining more fat. 500 is a safe, recommended guideline.

Step 5:

You must track what you are eating so you’ll know if you’ve made your goal for the day. And tracking food does not have to be complicated with weights and scales.

It's a shame that so many people just start training and never figure out what they need to eat daily to reach their goals.

You can keep doing the math over and over as you reach a goal. If you are bulking, your requirements will change as you progress. And when you lose weight they will as well. You might want to lose weight, reach a target weight and then maintain. So you will do this formula again when you have hit the weight you want.

Answer 2

I'm approximately the identical age as you, and 5ft6, however I endeavor simplest three instances per week for an hour at any time when, and 1300 energy an afternoon is what I'd take while looking to drop some pounds. I consider with the volume of endeavor you do, I'd take 1700 an afternoon if you are pleased along with your weight, and a million,500 in the event you wish to lose a few..however do not depend an excessive amount of on my recommendation...

Answer 3

For losing weight, talk to your doctor about setting these daily calorie goals:


Your weight Daily calorie Daily calorie
(Pounds) (Women) (Men)
250 or less 1,200 1,400
251 to 300 1,400 1,600
301 or more 1,600 1,800


With time, I think your calorie needs may change depending upon the how much weight loss you desire and your health risks. In case you have got your weight loss target or feel too much hungry, you can increase your calories intake.

Very low calorie diets aren't a healthy long-term strategy. Less than 1,200 calories a day for women and 1,400 calories for men aren't normally suggested. If your calories are too low, you run the risk of not getting all of the nutrients you need for good health.

It's usually best to talk to your doctor before starting any weight-loss plan. A weight-loss specialist can help guide you in making the healthiest, most effective and safest food choices based on your individual needs.

Answer 4

At least 1000 cal. Around 1200 would be healthy and up to 1500 if you want to gain a little weight. Good luck! Check out this website for more cal information www.thedailyplate.com