[susanpesek]

I have edited out a couple links, but this is from Pam at E-diets
Use Your Math
"To get a rough estimate of what your calories needs are, you can use a non-scientific calculation of 12 calories x your weight in pounds (or 25 calories x weight in kilograms). This is approximate only and does not include other factors such as activity level, age, sex or height," says Pam.

My equation example: 175 pounds x 12 calories = 2100 calories per day.

This is a good starting point if you're trying to figure out where you need to be and you have no idea where to start. Pam recommends that you not go below 1200 calories per day.


"As your weight varies or activity levels change, your needs will change as well," Pam says. "It is important to continue to evaluate this number as you make any lifestyle changes. We can help you assess your needs and be sure you are meeting your nutritional requirements and getting enough calories."

A Numbers GameOnce you get your number, Pam (From ediets)recommends breaking it down into five or six small meals and snacks throughout the day. Her basic recommendation is a combination of 45-65 percent of calories from carbohydrates, 20-30 percent from protein and less than 30 percent from fat. These numbers are general guidelines and will need to be tweaked for your individual needs, but they are a good starting point.

"Remember, the real key of it all is to be sure you are consuming the right amount of calories for your needs, whether your goal is maintenance, weight loss or gain," says Pam. "If 1200 calories is what you should consume daily, then you can split that up into smaller meals, like a 200-calorie breakfast, 100-calorie snack, 300-calorie lunch, 100-calorie snack, 400-calorie dinner and another 100-calorie snack. The main thing is to keep your metabolism going and blood sugars level."

Play with the numbers to find what works best for you. Maybe you like a bigger breakfast and a smaller dinner, or a little breakfast and a big lunch. As long as you stay in your calorie range, you should see progress toward your weight-loss goals.

[pigpen065]

Good advice! Thanks, Susan!