Nutritional Needs Calculator
Based on the information you provided, you use approximately 2156 calories per day.
To meet your weight loss goal, try to limit your calories to 1656 calories per day. That way, you will lose approximately 1 lb. per week, as 1 lb. of fat equals about 3,500 calories. The USDA does not recommend a weight loss of more than 1 to 2 lbs. per week.
The recommended distribution of your daily calories is:
Carbohydrates:248g
Protein:41g
Fat:55g
The recommended daily amounts of key vitamins and minerals are:
Sodium:2400mg
Calcium:1000mg
Cholesterol:300mg
Vitamin D:5mcg
Vitamin C:60mg
Iron:15mg
Folate:180mcg
Vitamin B12:2mcg
Fiber:26g
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When you reach your weight goal, you can gradually decrease your intake to 4545 calories to maintain your weight, providing you maintain the same physical activity level. if your physical activity level changes, use this tool to recalculate your daily calorie needs.
These recommendations are based on the USDA’s Recommended Dietary Allowances (1989) and Dietary Reference Intakes (1997).
About Me
- Anee Dupaix
- I love good movies and books. I love talking philosophy on life, death, perspective, and religion. I am a lucid dreamer and think my life wouldnt be complete without an adventure every night:) Zach is my whole life and I can't wait till we can add to our wonderful family:)
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