how many calories should you intake on a low calorie diet?

Question

my husband is 6'3 and im 5'1 what is recommended for a low calorie and low carb diet . what should our total intake be of both . thanks for the help !

Answer 1

I took a nutrition class. The healthiest way to diet is to cut calories only slightly. The rest of the calories should be expended through exercise. To figure out the exact number of calories/day to maintian weight do this calculation: 15x(bodyweight)=Daily calories. If you want to take it a step further. 15% of those daily calories should come from protein, 30% from fat and 55% from carbohydrates. Cut the calories by a reasonable amount like 250-600kcals per day. Drink plenty of water.

To figure out grams heres an example: 15(my body weight 160lbs)= 2400kcals to maintain body weight. Now id probably eat 1900kcals if i was dieting. Now to figure out grams you do 1900x15%(protein)=285kcals from protein each day. To get grams divide 285 by 4= 71g of protein each day. To get carbs: 1900x55%(carbs)=1045kcals per day. Now 1045 divided by 4= 261g of carbs each day. To get grams of fat it is slightly different. Instead of dividing by 4, divide by 9. Like this 1900x 30%(fat)= 570kcals per day. Now 570 divided by 9=63g of fat each day. Remember these percentages can be adjusted. But never eat more than 30% fat everyday. This is just the healthiest and most balanced way to eat.

15(body weight)= Daily Caloric Intake to Maintain.
15%protein- 30%fat- 55% carbohydrate

Answer 2

You should never go below your BMR, or basal metabolic rate. The BMR is the number of calories used by your body's autonomic functions such as breathing, blinking, pumping blood, digesting, etc. It's the basic minimum number of calories used just to function normally. If you go below this number, not only does your body stop functioning correctly, this is when it goes into preservation, or starvation, mode and begins utilizing lean muscle tissue for energy and retaining bodyfat.

To determine your BMR, there are calculators online that can help give you a close estimate. Here is an example:

http://www.bodybuilding.com/fun/calculators.htm

Keep in mind that BMR can change as diet, activity level and any number of other factors change so you'll want to calculate this periodically.

Not only should you not go below your BMR for daily caloric intake, for optimum fat loss and good health, your meals should be spread out over 5-6 times per day. This usually entails three primary meals and 2-3 snacks between those, preferably using healthy, whole foods. Divide your BMR by 5 or 6 and this give you an estimate of what a meal's calories should be. 40% mostly complex, fibrous carbs, 40% lean proteins and 20% good fats is considered best as this give you a good breakdown of essential macronutrients.

Forget BMI or scale weight, these are not indicators of health or fitness. If you can, get a bodyfat analysis from a health or fitness professional, who should use hand calipers. This is a much better indicator of health and overall progress. Of course, it goes without saying about exercise.

Answer 3

For a woman 1000-1200 is a low calorie diet (2000 normal)
For a man 1500-2000 (3000 normal)

Answer 4

hmm...
Well the normal intake is 2000 calories a day, so to start your diet I would cut down to about 1300 calories a day. Also stop drinking soda and beer, they make you bloated and have lot's of calories in them. They are also really bad for your skin. Keep in mind that by doing nothing all day your body burns at least 1000 calories, but you should still excercise.

Answer 5

I don't know about hubby but for you, calories should be around 1200 to be "low cal". the benefit of a low carb diet is you can eat more food ... for example, a cupcake might be about 200 calories but a big hunk of cheddar cheese (much more filling) is maybe only 100 or so.

Answer 6

2000

Answer 7

Try about 1,100 calories a day for a while, add a little more calories after you have dropped to your ideal weight. But monitor your weight a couple times a week.

Answer 8

Hello there,

Hum.. ok, let's start: why put your height, if you don't put your weight? ^^ And how much you need/want to lose?

Ok, low calories for men: 1100 per day for women: 1000

Since you want to go on a low card too, we need to count 100% balance meals..

So, let's say i usually recommend 40% protein 40% carbs and 20% fat.

Now, since you want to lower the carbs (which are still needed, the complex ones)

Let's say i'd put you to 50% protein, 25% carbs and 25% fat..

For 1100 calories (i made it for 5 meals per day, you can opt for 6 if you want, but need to do the calculation)

110 cal. from Protein, 55 cal. from Carbs and 55 cal. from Fat.

Now, that make 27,5g of Protein per meal, 14g of Carbs and.. 6g of Fat.

for the 1000 calories:

100 cal. from Protein, 50 cal. from Carbs, 50 cal. from Fat.

Now, that makes 25g of Protein per meal, 12,5g of Carbs and 5,5g of Fat.

Well, hope i helped ^^

Good luck, and as in every diet, it's the small steps that counts!

Answer 9

1200

Answer 10

1000 calories