Re: Will someone please answer my calories per day question...?

[Guest guest]

isnt that funny-- I love veggies.. never met one I couldn't eat .. but fruit.. iick... I am making myself eat 2 a day but for some reason the texture of fruit is ick... I do eat apples.. judy in dcFrom: Kassia <ldy_solana@...> Sent: Thu, July 8, 2010 8:34:42 PMSubject: Re: Will someone please answer my calories per day question...?

some i just didn't like at first but once i got on my own and cook(or sometimes not cooked) things in a new way i liked them. my grandma and mom usually boiled lots of veggies wher i like steamed,raw, baked and sauteed. exploring with spices helps me too. i always LOVED fruit but had to learn myself on veggies.KASSIALDY_SOLANA'S WEBPAGElast purchase 6-29-10owner of 280 workout dvds & 49 fitness related books

[Guest guest]



fyi... the average person underestimates their daily calorie intake by 500-1,000 calories...

don't know if you are or not, just throwing it out there. Pretty scary numbers but it certainly helps explain why so many people who try to cut calories still can't lose weight...

Will someone please answer my calories per day question...?"BeWellandFit- -Group" <BeWellandFit>, "Biggest Losers - Losing Weight Together" <Biggest-Losers- Losing-Weight- Together>, "Exercise-Accountab ility" <exercise_accountabi lity@groups .com>, "Exercise-Videos" <>, "FightingFatFeeling Fit-- Group" <Fighting-Fat- Feeling-Fit>, "Get-Fit-Stay- Fit-- Group" <GetFitStayFitTheCha llenge@grou ps.com>, "GetHealthyFollowBo bGreenesTIPS" <GetHealthyFollowBob GreenesTIPS>, "On-the-Lighter- Side-Group" <On_the_Lighter_ Side@groups .com>, selfchallenge02, "The 20 60 Challenge group on " <The2060Challenge>, TotalBodyMakeoverYo urWay@group s.com, volleyjenwlc2004, WalkingForExerciseA ndWeightLoss, wlcmichiganDate: Wednesday, July 7, 2010, 12:29 AM

My calorie counting question is, since I weight 212.8 now and I want to get down to 120 lbs what's a good calorie range for me to eat? I tend to lose more weight when I eat a little more....Well, what do you think?Thanks, Jen

[Guest guest]



going too low causes your metabolism to slow down because you're not getting enough food to meet your basic energy needs... I see it a lot believe it or not.

Will someone please answer my calories per day question...?"BeWellandFit- -Group" <BeWellandFit>, "Biggest Losers - Losing Weight Together" <Biggest-Losers- Losing-Weight- Together>, "Exercise-Accountab ility" <exercise_accountabi lity@groups .com>, "Exercise-Videos" <>, "FightingFatFeeling Fit-- Group" <Fighting-Fat- Feeling-Fit>, "Get-Fit-Stay- Fit-- Group" <GetFitStayFitTheCha llenge@grou ps.com>, "GetHealthyFollowBo bGreenesTIPS" <GetHealthyFollowBob GreenesTIPS>, "On-the-Lighter- Side-Group" <On_the_Lighter_ Side@groups .com>, selfchallenge02, "The 20 60 Challenge group on " <The2060Challenge>, TotalBodyMakeoverYo urWay@group s.com, volleyjenwlc2004, WalkingForExerciseA ndWeightLoss, wlcmichiganDate: Wednesday, July 7, 2010, 12:29 AM

My calorie counting question is, since I weight 212.8 now and I want to get down to 120 lbs what's a good calorie range for me to eat? I tend to lose more weight when I eat a little more....Well, what do you think?Thanks, Jen

[Guest guest]

I always tell people to weigh and measure for at least a while, to get used to what a proper portion looks like, then go to eyeballing when they think they've got it down. Then, they need to go back to weighing and measuring if their weight isn't going the way they want it too, often it is because their portions have crept up, that's the way it is for me for sure.

Re: Will someone please answer my calories per day question...? Date: Thursday, July 8, 2010, 8:38 PM

I'm not very active right now because of my ankle injury but I have been doing water exercise/swimming 4 or 5 days a week. Today I didn't go to the pool but I'm planning to go tomorrow for sure and again this weekend. Maybe I should shoot for around 1,300 to 1,500 calories a day....? Jen

[Guest guest]



I'm the same way Judy, except I didn't like either when I started back to WW 5 years ago. Now I love veggies but have a harder time with fruit. I also make myself eat it just to get the variety for nutrition.

Re: Will someone please answer my calories per day question...?

some i just didn't like at first but once i got on my own and cook(or sometimes not cooked) things in a new way i liked them. my grandma and mom usually boiled lots of veggies wher i like steamed,raw, baked and sauteed. exploring with spices helps me too. i always LOVED fruit but had to learn myself on veggies.KASSIA

LDY_SOLANA'S WEBPAGElast purchase 6-29-10owner of 280 workout dvds & 49 fitness related books

[Guest guest]

Thanks Kassia, I guess I didn't look at doing water exercise as being that active but I guess it is.... You should get Viola in the pool! It's too hot right now to be stuck inside, I LOVE being outside in the Summer even with our HOT HOT Heat Wave! I like lower humidity though. I do various leg lifts using an empty clorox bottle and rubber surgical tubing for resistance. In the water if you use an empty container it's more resistance than a full container. I step into the rubber tubing loop so that I'm standing on it then I do forward, sideways and backward leg lifts, one leg at a time then switch legs. I had been using my water bells but sopped because my shoulder was sore from gardening now I think it still hurts because of where my

mouse pad is on my computer desk...it's too far away....need to clean off this desk! About the wowy gym, I think they changed it because it used to be easier to log multiple workouts...ugh. JenFrom: <volleyjen0416>Subject: Re: Will someone please answer my calories per day question...?Date: Thursday, July 8, 2010, 8:38 PM

I'm not very active right now because of my ankle injury but I have been doing water exercise/swimming 4 or 5 days a week. Today I didn't go to the pool but I'm planning to go tomorrow for sure and again this weekend. Maybe I should shoot for around 1,300 to 1,500 calories a day....? Jen

[Guest guest]

Thanks Judy. That little fitbit really makes it easier and it's fun to wear it everyday and see how many calories I've burned just walking around. Jen

My calorie counting question is, since I weight

212.8 now and I want to get down to 120 lbs what's a good calorie range

for me to eat? I tend to lose more weight when I eat a little

more....Well, what do you think?Thanks, Jen

[Guest guest]

Hi , I don't know if you've seen my other posts or not. I'm logging everything I eat or drink into the fitbit site. When I'm not sure of the calories I'm putting double what I think so I don't believe I'm under-estimating my calories....and I have been losing weight. Jen

From: <volleyjen0416>Subject: Will someone please answer my calories per day question...?"BeWellandFit- -Group" <BeWellandFit>, "Biggest Losers - Losing Weight Together" <Biggest-Losers- Losing-Weight- Together>, "Exercise-Accountab ility" <exercise_accountabi lity@groups .com>, "Exercise-Videos" <>, "FightingFatFeeling Fit-- Group" <Fighting-Fat- Feeling-Fit>, "Get-Fit-Stay- Fit-- Group" <GetFitStayFitTheCha llenge@grou ps.com>, "GetHealthyFollowBo bGreenesTIPS" <GetHealthyFollowBob GreenesTIPS>, "On-the-Lighter- Side-Group" <On_the_Lighter_ Side@groups .com>, selfchallenge02, "The 20 60 Challenge group on " <The2060Challenge>, TotalBodyMakeoverYo urWay@group s.com, volleyjenwlc2004, WalkingForExerciseA ndWeightLoss, wlcmichiganDate: Wednesday, July 7, 2010, 12:29 AM

My calorie counting question is, since I weight 212.8 now and I want to get down to 120 lbs what's a good calorie range for me to eat? I tend to lose more weight when I eat a little more....Well, what do you think?Thanks, Jen

[Guest guest]

Interesting!! I would think most people would have an easier time w/ fruit than veggies since fruits are sweeter!

One thing I have grown to enjoy is salad (if the lettuce is good and varied - not just iceburg or romaine) without dressing - you get to taste all the subtle flavor of the various greens! YUM!Donna

[Guest guest]

Sorry, I'm just now seeing this and replying to the whole thread.  I do have a formula, but it is based on activity level and body composition.  You have to multiply your weight by your body fat percentage and subtract out the fat to get a lean body mass.  Since I don't have your body fat percentage, you would have to give me that info in order to do an accurate calorie estimation.  In the meantime, though, I can estimate it based on the norms I see daily with my clients.  The average woman is between 30-40% body fat, so I will do a worst case scenario and use the 40% body fat to figure your needs.  Keep in mind, the lower your body fat, the higher your lean body mass and the more calories you need, so if you have an accurate number for body fat, you can plug it in to this formula and get a better range.  Anyway, here is how to figure a calorie range:

Body weight x Body fat % = Body Fat poundsBody weight - Body fat pounds = Lean Body Mass(Lean Body Mass x 24) / 2.2 = Basal Metabolic Rate (NEVER GO UNDER THIS NUMBER!)BMR x activity factor = daily calorie need to maintain current body composition

Activity factors are numbers used based on activity level not counting exercise.  Completely sedentary = 1.2, lightly active = 1.4, moderately active = 1.5, extremely active = 1.7, and athlete = 1.88.  With your normal activity (volleyball, bowling, etc.) I would estimate moderately active.  If you aren't able to do anything like that with the foot injury you can go down to sedentary to refigure.  I'm just not sure specifically where you are now.

Daily Calorie Need x 80% = low end of daily calorie range (going below this number doesn't provide safe weight loss, and may slow metabolism and make it harder to lose weight)Both the daily calorie need (high end of calorie range) and low end of calorie range then need to have additional calories added on the days you exercise.  Ideally, this should be in the amount of calories burned from the exercise you do, but most people just estimate 300-500 calories burned.

After that, you can take those ranges both for exercise days and non-exercise days and divide them out to get the amount of carbs, protein, and fat that you need, if you want.  The standard breakdown that I use is 65% carbs, 25% protein, and 15% fat.  

So, here would be my estimate for you:212.8 x 0.4 = 85.12212.8 - 85.12 = 127.68 (This shows that you won't be able to get to 120 pounds without losing muscle because you are already above that just in muscle, bones, organs, and water, with no body fat.)

(127.68 x 24) / 2.2 = 1392.872727 (This is your basal metabolic rate.  Going below this number will not provide enough calories for your daily organ function and the body will do all it can to conserve energy.)

1392.872727 x 1.5 = 2089.30909 (This would be the high end of your calorie range on non exercise days.)2089.30909 x 0.8 = 1671.447272 (This would be the low end of your calorie range on non-exercise days.)

Adding in 300 calories for the days you exercise (yes, even water aerobics), that would give you a range of 1971 to 2389 calories for exercise days.Now, you can break those down even further by multiplying the numbers by 60%, 25%, and 15% and then dividing by 4,4, and 9 for Carbs, Protein, and Fat respectively.

So, here is my estimation (remember this will change with an accurate body fat % {more calories for lower body fat %} and activity level):Non-Exercise DaysCalories--1671 to 2089

Carbs--251 to 313 gramsProtein--104 to 131 gramsFat--28 to 35 gramsExercise DaysCalories--1971 to 2389 Carbs--296 to 358 gramsProtein--123 to 149 grams

Fat--33 to  40 gramsSo, my estimation is that you are eating too few calories and that is telling your body to conserve as much energy as possible.  When the body conserves energy it does a couple of things.  1st it tries not to burn as many calories by shutting down any systems it doesn't feel are vital.  2nd it stores all the excess energy it can in the form of body fat.  3rd it burns calories from breaking down muscles to cut out the amount of calories that are being burned by maintaining muscle.  It's a viscous cycle where you may see a drop on the scale because of the lost muscle, but you won't keep losing because you slow down your overall metabolism.  So, where you've said that you lose more fat from a higher calorie intake, you are 100% correct.

On Wed, Jul 7, 2010 at 12:29 AM, <volleyjen0416@...> wrote:

 

  My calorie counting question is, since I weight

212.8 now and I want to get down to 120 lbs what's a good calorie range

for me to eat?  I tend to lose more weight when I eat a little

more....Well, what do you think?Thanks,                       Jen

-- Tonyawww.trainingwithtonya.comwww.smellabella.comwww.facebook.com/trainingwithtonya

www.twitter.com/trainingwtonya

[Guest guest]

On Fri, Jul 9, 2010 at 8:29 AM, Tonya - <tonya@...> wrote:

 The standard breakdown that I use is 65% carbs, 25% protein, and 15% fat.  

Sorry, that is suppose to say 60% carbs, 25% protein, and 15% fat.  This is where I start most clients and then see how they respond after a month or so.  Depending on how they respond, I will adjust those numbers.  Personally, I do a 70% carbs, 15% protein, and 15% fat range because I function better with a higher carb count.  People with blood sugar issues, though, have to go down to a lower carb amount (or start at one if they are already diagnosed with diabetes when I first see them) so that the carbs don't increase their blood sugar too much.  Regardless of diabetes, though, nobody should go below about 140 grams of carbs a day because that is required for brain function as carbs are the only source of fuel for the brain.

[Guest guest]

I also use www.calorieking.com to look up values for foods.  They have a log thing too, but I don't use it because I don't see the point in paying for a log when I can do it myself on a free site or my spiral I carry everywhere.  But if you look at the page, you can just enter a name of a food and look up the nutrition information to use in the log program you are already using.  I've double checked a lot of their stuff with various fast food places and food labels and they have been pretty accurate from what I've seen.  I like it because it doesn't put other peoples possibly inaccurately entered foods in the database like some online databases of nutrition info.

On Thu, Jul 8, 2010 at 9:37 PM, <volleyjen0416@...> wrote:

 

    Hi , I don't know if you've seen my other posts or not.  I'm logging everything I eat or drink into the fitbit site.  When I'm not sure of the calories I'm putting double what I think so I don't believe I'm under-estimating my calories....and I have been losing weight.

                   Jen

From: <volleyjen0416>Subject: Will someone please answer my calories per day question...? " BeWellandFit- -Group " <BeWellandFit>, " Biggest Losers - Losing Weight Together " <Biggest-Losers- Losing-Weight- Together>, " Exercise-Accountab ility " <exercise_accountabi lity@groups .com>, " Exercise-Videos " <>, " FightingFatFeeling Fit-- Group " <Fighting-Fat- Feeling-Fit>, " Get-Fit-Stay- Fit-- Group " <GetFitStayFitTheCha llenge@grou ps.com>, " GetHealthyFollowBo bGreenesTIPS " <GetHealthyFollowBob GreenesTIPS>, " On-the-Lighter- Side-Group " <On_the_Lighter_ Side@groups .com>, selfchallenge02, " The 20 60 Challenge group on " <The2060Challenge>, TotalBodyMakeoverYo urWay@group s.com, volleyjenwlc2004, WalkingForExerciseA ndWeightLoss, wlcmichiganDate: Wednesday, July 7, 2010, 12:29 AM

 

  My calorie counting question is, since I weight 212.8 now and I want to get down to 120 lbs what's a good calorie range for me to eat?  I tend to lose more weight when I eat a little more....Well, what do you think?Thanks,                       Jen

-- Tonyawww.trainingwithtonya.comwww.smellabella.comwww.facebook.com/trainingwithtonya

www.twitter.com/trainingwtonya

[Guest guest]



You would think that but I dunno, I'm definitely into sweets but I think it is the texture of most fruits that turns me off (too mushy). I'm not sure though.

I'm becoming a lettuce snob. I won't buy iceberg unless I need it for some specific reason. I do like romaine a lot but have been experimenting with others too.

Re: Will someone please answer my calories per day question...?

Interesting!! I would think most people would have an easier time w/ fruit than veggies since fruits are sweeter!

One thing I have grown to enjoy is salad (if the lettuce is good and varied - not just iceburg or romaine) without dressing - you get to taste all the subtle flavor of the various greens! YUM!Donna

[Guest guest]

Wow, that is INTENSE! I have a couple of questions now... How does the average person figure out their body fat percentage? I've heard that most bathroom scales that provide body fat percentage information are very inaccurate too and that only one of the very expensive models a gym or doctor has would be a lot closer. Would you agree with that?

This helps me understand the scientific formula WW uses for figuring out how many points a person should get per day too. (I only knew there was science behind it, but not what the science was, it is probably in our staff materials somewhere but my eyes usually blur at this many numbers so I probably saw it but didn't pay any attention until now for some reason!) That is an awesome description of why undereating doesn't work too. I'll have to read it a few times and memorize it. I say a shorter version of that in my orientations for new members (telling them not to eat less than their personal daily points target) and need a better worded explanation for the few people that ask me why. Yours is wonderful!

Re: Will someone please answer my calories per day question...?

Sorry, I'm just now seeing this and replying to the whole thread. I do have a formula, but it is based on activity level and body composition. You have to multiply your weight by your body fat percentage and subtract out the fat to get a lean body mass. Since I don't have your body fat percentage, you would have to give me that info in order to do an accurate calorie estimation. In the meantime, though, I can estimate it based on the norms I see daily with my clients. The average woman is between 30-40% body fat, so I will do a worst case scenario and use the 40% body fat to figure your needs. Keep in mind, the lower your body fat, the higher your lean body mass and the more calories you need, so if you have an accurate number for body fat, you can plug it in to this formula and get a better range. Anyway, here is how to figure a calorie range:

Body weight x Body fat % = Body Fat pounds

Body weight - Body fat pounds = Lean Body Mass

(Lean Body Mass x 24) / 2.2 = Basal Metabolic Rate (NEVER GO UNDER THIS NUMBER!)

BMR x activity factor = daily calorie need to maintain current body composition

Activity factors are numbers used based on activity level not counting exercise. Completely sedentary = 1.2, lightly active = 1.4, moderately active = 1.5, extremely active = 1.7, and athlete = 1.88. With your normal activity (volleyball, bowling, etc.) I would estimate moderately active. If you aren't able to do anything like that with the foot injury you can go down to sedentary to refigure. I'm just not sure specifically where you are now.

Daily Calorie Need x 80% = low end of daily calorie range (going below this number doesn't provide safe weight loss, and may slow metabolism and make it harder to lose weight)

Both the daily calorie need (high end of calorie range) and low end of calorie range then need to have additional calories added on the days you exercise. Ideally, this should be in the amount of calories burned from the exercise you do, but most people just estimate 300-500 calories burned.

After that, you can take those ranges both for exercise days and non-exercise days and divide them out to get the amount of carbs, protein, and fat that you need, if you want. The standard breakdown that I use is 65% carbs, 25% protein, and 15% fat.

So, here would be my estimate for you:

212.8 x 0.4 = 85.12

212.8 - 85.12 = 127.68 (This shows that you won't be able to get to 120 pounds without losing muscle because you are already above that just in muscle, bones, organs, and water, with no body fat.)

(127.68 x 24) / 2.2 = 1392.872727 (This is your basal metabolic rate. Going below this number will not provide enough calories for your daily organ function and the body will do all it can to conserve energy.)

1392.872727 x 1.5 = 2089.30909 (This would be the high end of your calorie range on non exercise days.)

2089.30909 x 0.8 = 1671.447272 (This would be the low end of your calorie range on non-exercise days.)

Adding in 300 calories for the days you exercise (yes, even water aerobics), that would give you a range of 1971 to 2389 calories for exercise days.

Now, you can break those down even further by multiplying the numbers by 60%, 25%, and 15% and then dividing by 4,4, and 9 for Carbs, Protein, and Fat respectively.

So, here is my estimation (remember this will change with an accurate body fat % {more calories for lower body fat %} and activity level):

Non-Exercise Days

Calories--1671 to 2089

Carbs--251 to 313 grams

Protein--104 to 131 grams

Fat--28 to 35 grams

Exercise Days

Calories--1971 to 2389

Carbs--296 to 358 grams

Protein--123 to 149 grams

Fat--33 to 40 grams

So, my estimation is that you are eating too few calories and that is telling your body to conserve as much energy as possible. When the body conserves energy it does a couple of things. 1st it tries not to burn as many calories by shutting down any systems it doesn't feel are vital. 2nd it stores all the excess energy it can in the form of body fat. 3rd it burns calories from breaking down muscles to cut out the amount of calories that are being burned by maintaining muscle. It's a viscous cycle where you may see a drop on the scale because of the lost muscle, but you won't keep losing because you slow down your overall metabolism. So, where you've said that you lose more fat from a higher calorie intake, you are 100% correct.

On Wed, Jul 7, 2010 at 12:29 AM, <volleyjen0416 > wrote:

My calorie counting question is, since I weight 212.8 now and I want to get down to 120 lbs what's a good calorie range for me to eat? I tend to lose more weight when I eat a little more....Well, what do you think?Thanks, Jen

-- Tonyawww.trainingwithtonya.comwww.smellabella.comwww.facebook.com/trainingwithtonyawww.twitter.com/trainingwtonya

[Guest guest]



I love calorieking.com! I use it for getting nutritional information for items that are not in the WW database.

Will someone please answer my calories per day question...?"BeWellandFit- -Group" <BeWellandFit>, "Biggest Losers - Losing Weight Together" <Biggest-Losers- Losing-Weight- Together>, "Exercise-Accountab ility" <exercise_accountabi lity@groups .com>, "Exercise-Videos" <>, "FightingFatFeeling Fit-- Group" <Fighting-Fat- Feeling-Fit>, "Get-Fit-Stay- Fit-- Group" <GetFitStayFitTheCha llenge@grou ps.com>, "GetHealthyFollowBo bGreenesTIPS" <GetHealthyFollowBob GreenesTIPS>, "On-the-Lighter- Side-Group" <On_the_Lighter_ Side@groups .com>, selfchallenge02, "The 20 60 Challenge group on " <The2060Challenge>, TotalBodyMakeoverYo urWay@group s.com, volleyjenwlc2004, WalkingForExerciseA ndWeightLoss, wlcmichiganDate: Wednesday, July 7, 2010, 12:29 AM

My calorie counting question is, since I weight 212.8 now and I want to get down to 120 lbs what's a good calorie range for me to eat? I tend to lose more weight when I eat a little more....Well, what do you think?Thanks, Jen

-- Tonyawww.trainingwithtonya.comwww.smellabella.comwww.facebook.com/trainingwithtonyawww.twitter.com/trainingwtonya

[Guest guest]

Jen, instead of buying yourself the next set or to of expensive videos, put some

money away and get a BodyBugg or GoWear Fit. That will show you what you are

truly burning everyday and then try to eat 500-1000 calories less than you burn.

I know its pricey but it is worth it. I know you workout in the pool alot and

you can't wear it in the pool, but you can figure out what the average for a

water workout is and then add that on to your burn.

Just my two cents. I have never regreted mine and it was easily the best fitness

purchase I ever made.

a

>

> >

> >

> > My calorie counting question is, since I weight 212.8 now and I want to

> > get down to 120 lbs what's a good calorie range for me to eat? I tend to

> > lose more weight when I eat a little more....Well, what do you think?

> >

> > Thanks,

> >

> > Jen

> >

> >

>

[Guest guest]

Jen, instead of buying yourself the next set or to of expensive videos, put some

money away and get a BodyBugg or GoWear Fit. That will show you what you are

truly burning everyday and then try to eat 500-1000 calories less than you burn.

I know its pricey but it is worth it. I know you workout in the pool alot and

you can't wear it in the pool, but you can figure out what the average for a

water workout is and then add that on to your burn.

Just my two cents. I have never regreted mine and it was easily the best fitness

purchase I ever made.

a

>

> >

> >

> > My calorie counting question is, since I weight 212.8 now and I want to

> > get down to 120 lbs what's a good calorie range for me to eat? I tend to

> > lose more weight when I eat a little more....Well, what do you think?

> >

> > Thanks,

> >

> > Jen

> >

> >

>

[Guest guest]

Don't go without goggles until our eyes get better!

>

> From: <volleyjen0416>

> Subject: Re: Will someone please answer my calories per day

question...?

>

> Date: Thursday, July 8, 2010, 8:02 PM

>

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>     I've been tracking my food with my fitbit and it says my average

calorie intake is 1,372.  I think it's higher than that because some foods I

eat like homemade chicken and noodles I guess at the calorie count.  It should

be pretty accurate though as I enter a higher calorie value for foods I'm not

sure about.

>

>     I don't have access to a dietician or nutritionist and can't afford to

pay for one now.  I know what I should eat but was hoping someone on here could

tell me where my calorie range should fall per day to lose weight.

>

>     On the news it said that 1/8 of people didn't know how many calories to

eat to lose weight...I guess that goes for many of us here.  I know that one

range can't go for everyone since we all have our own issues with metabolism and

> hormones

> etc.... My tanita scale says I need to eat about 2,500 calories to maintain

my weight and I've been way under that.

>

>      I guess I'm doing pretty good since my weight has finally started to

go down.

>

>                   Jen

>

> --

>

[Guest guest]

Don't go without goggles until our eyes get better!

>

> From: <volleyjen0416>

> Subject: Re: Will someone please answer my calories per day

question...?

>

> Date: Thursday, July 8, 2010, 8:02 PM

>

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>     I've been tracking my food with my fitbit and it says my average

calorie intake is 1,372.  I think it's higher than that because some foods I

eat like homemade chicken and noodles I guess at the calorie count.  It should

be pretty accurate though as I enter a higher calorie value for foods I'm not

sure about.

>

>     I don't have access to a dietician or nutritionist and can't afford to

pay for one now.  I know what I should eat but was hoping someone on here could

tell me where my calorie range should fall per day to lose weight.

>

>     On the news it said that 1/8 of people didn't know how many calories to

eat to lose weight...I guess that goes for many of us here.  I know that one

range can't go for everyone since we all have our own issues with metabolism and

> hormones

> etc.... My tanita scale says I need to eat about 2,500 calories to maintain

my weight and I've been way under that.

>

>      I guess I'm doing pretty good since my weight has finally started to

go down.

>

>                   Jen

>

> --

>

[Guest guest]

Thanks Tonya, that was fun crunching the numbers for myself. I can't ever weigh

below 99lbs.....as if! ;-) But I did get that I shouldn't eat below 1188 and

that my non-exercise days my calorie range was 1425-1782. Nice reminder.

Hope you are well!

a

>

> >

> >

> > My calorie counting question is, since I weight 212.8 now and I want to

> > get down to 120 lbs what's a good calorie range for me to eat? I tend to

> > lose more weight when I eat a little more....Well, what do you think?

> >

> > Thanks,

> >

> > Jen

> >

> >

> >

>

>

>

> --

> Tonya

> www.trainingwithtonya.com

> www.smellabella.com

> www.facebook.com/trainingwithtonya

> www.twitter.com/trainingwtonya

>

[Guest guest]

I'm personally of the opinion - the more cardio you are doing the more you need

a higher number of carbs.(though not the kind of carbs I ate today)

Too few carbs and your body has to break down something for fuel and its not

going to be all fat -you'll lose some of the hard earned muscle you have. Also,

I really am able to push myself further with the carbs. Before I workout I

either have my normal meal or I have a starchy snack. When I'm done, I chase it

with tiny bit of simple sugar and protein.(This is on ideal days when I do the

things I tell myself I should be doing)

a

>

> > The standard breakdown that I use is 65% carbs, 25% protein, and 15% fat.

> >

> >

> >

> >

> Sorry, that is suppose to say 60% carbs, 25% protein, and 15% fat. This is

> where I start most clients and then see how they respond after a month or

> so. Depending on how they respond, I will adjust those numbers.

> Personally, I do a 70% carbs, 15% protein, and 15% fat range because I

> function better with a higher carb count. People with blood sugar issues,

> though, have to go down to a lower carb amount (or start at one if they are

> already diagnosed with diabetes when I first see them) so that the carbs

> don't increase their blood sugar too much. Regardless of diabetes, though,

> nobody should go below about 140 grams of carbs a day because that is

> required for brain function as carbs are the only source of fuel for the

> brain.

>

[Guest guest]

I'm personally of the opinion - the more cardio you are doing the more you need

a higher number of carbs.(though not the kind of carbs I ate today)

Too few carbs and your body has to break down something for fuel and its not

going to be all fat -you'll lose some of the hard earned muscle you have. Also,

I really am able to push myself further with the carbs. Before I workout I

either have my normal meal or I have a starchy snack. When I'm done, I chase it

with tiny bit of simple sugar and protein.(This is on ideal days when I do the

things I tell myself I should be doing)

a

>

> > The standard breakdown that I use is 65% carbs, 25% protein, and 15% fat.

> >

> >

> >

> >

> Sorry, that is suppose to say 60% carbs, 25% protein, and 15% fat. This is

> where I start most clients and then see how they respond after a month or

> so. Depending on how they respond, I will adjust those numbers.

> Personally, I do a 70% carbs, 15% protein, and 15% fat range because I

> function better with a higher carb count. People with blood sugar issues,

> though, have to go down to a lower carb amount (or start at one if they are

> already diagnosed with diabetes when I first see them) so that the carbs

> don't increase their blood sugar too much. Regardless of diabetes, though,

> nobody should go below about 140 grams of carbs a day because that is

> required for brain function as carbs are the only source of fuel for the

> brain.

>

[Guest guest]

I LOVE spinach salads! They taste great and are more nutritious than lettuce (iceburg) salads. Jen

[Guest guest]

Hi Tonya, WOW that was A LOT of figuring! Can I email you my body fat % privately? I have a Tanita scale and it shows my body fat% and weight.Let me know, Jen

My calorie counting question is, since I weight

212.8 now and I want to get down to 120 lbs what's a good calorie range

for me to eat? I tend to lose more weight when I eat a little

more....Well, what do you think?Thanks, Jen

-- Tonyawww.trainingwithton ya.comwww.smellabella. comwww.facebook. com/trainingwith tonya

www.twitter. com/trainingwton ya

[Guest guest]

Hi Tonya, WOW that was A LOT of figuring! Can I email you my body fat % privately? I have a Tanita scale and it shows my body fat% and weight.Let me know, Jen

My calorie counting question is, since I weight

212.8 now and I want to get down to 120 lbs what's a good calorie range

for me to eat? I tend to lose more weight when I eat a little

more....Well, what do you think?Thanks, Jen

-- Tonyawww.trainingwithton ya.comwww.smellabella. comwww.facebook. com/trainingwith tonya

www.twitter. com/trainingwton ya