Set Your Daily Calorie Goal
by Prof. Mercado EdD, CDN
Calorie is a measurement of energy. Your body needs energy/calories to fuel up for normal body functions and physical activities. Calories are Taken IN through the food you eat and are Burned OUT through your daily physical activity and exercise.
Your daily calorie needs depend upon age, gender and physical activity. An easy way to estimate your personal caloric needs is as follow:
•Male over 50 years old:
*Sedentary- multiply weight in pounds by 10
*Somewhat active- multiply weight in pounds by 11
*Moderate exerciser- multiply weight in pounds by 12
Sedentary- multiply weight in pounds by 12
Somewhat active- multiply weight in pounds by 13
Moderate exerciser- multiply weight in pounds by 14
Heavy work or physical labor- multiply weight in pounds by 15
•Female under 50 years old:
Sedentary- multiply weight in pounds by 11
Somewhat active- multiply weight in pounds by 12
Moderate exerciser- multiply weight in pounds by 13
•Extremely active individuals, athletic and people whose jobs demand an unusual amount of physical activity work- multiply weight in pounds by 16–18
Set your Daily Calories Goal
To lose weight you need to have a deficit of calories. To lose one pound a week you need to eat 500 cal/day less of the amount of calories needed to keep actual weight.
Female- 5’4” tall, exercise occasionally and weight 185 (185 x 12 = 2,220); she needs 2,220 kcal/day to keep current weight
To lose 1 lb/wk (2,220 – 500 = 1,720) 1,720kcal./day
To lose 2 lb/wk (2,220 – 1,000 = 1,220) 1,220kcal./day
Note: Expecting to meet your diet goals 100% perfectly 100% of the time is setting youself up for failure.
Remember that “diet” means everything that you eat, so in reality we are always on a diet.
One day that your diet was not the best one, shouldn’t be a reason to stop trying to eat better.
Negative thinking usually indicates dichotomous thinking. You need to realize how illogical it is to feel terrible for that one time you overeat. Instead of that terrible feeling of failure, give yourself a break and think about ways to avoid a reoccurring of this causes you to overeat.
*Sedentary= normal daily routine
*Somewhat active= less than 30 minutes of a physical activity in addition to normal daily routine *Moderately physical active = activity you do in addition to normal daily routine in a moderate intensity for 30-60 minutes.
To lose weight you need to eat less (food) and move more (exercise).
In order to lose weight you need to eat less calories that your body needs and uses, which will create a deficit that will allow the body to use storage energy.
If you take in more calories (energy) than you need, and do not increase your physical activity you may store the extra calories as fat in places in your body that you may not like! in order to lose weight you need to eat less calories than what your body needs for normal daily use, which will create a deficit that will cause the body to use stored energy.
How To Lose Weight Correctly:
Avoid dropping calorie below 1,000 cal/day
Substitute high fat foods for low foods
Keep a food dairy (amount and kind of food)
Start a physical activity plan or exercise program
Change your eating habits to healthier ones
Be realistic with your expectations and goals
Create an exercise and diet plan that can be followed easily and for long time
Balance Caloric Deficit Diet