Calorie Counting Help

Once you determine that you want to count calories, you must determine what your daily calorie intake should be. Let’s assume that you and your doctor have decided that you want you to weigh 160 pounds. You can determine what your daily calorie intake as follows. If you are a woman, multiply your desired weight by 11 to determine your calorie intake.

If you are a man, multiply your desired weight by 12 to determine your calorie intake.

Examples

Remember, for these examples, you and your doctor have decided that your desired weight is 160 pounds.

In this 1st example, you are a female who wants to weigh 160 pounds.

 160 x 11 = 1760 daily calorie intake.

30% of your calorie intake should be “good” fat

1760 x 30%= 528 

528 divided by 9 = 58.6

or eat 59 grams of “good” fat daily.

In this 2nd example, you are a male who wants to weigh 160 pounds.

   160 x 12 = 1920 daily calories.

30% of your calorie intake should be “good” fat

1920 x 30%= 576

576 divided by 9 = 64

or eat 64 grams of “good” fat daily.

Need a calorie chart? Click here

Diet and fasting information

Weight-Watching Menu Ideas

Breakfast – 1600 calories:

½ grapefruit 1 slice white toast

2/3 cup Quaker Oatmeal

Black Coffee

Lunch – 1600 calories

Tomato and Cottage Cheese Salad

(1/2 cup Cottage cheese, 1 tomato & lettuce)

cold meat - 2 slices

Rye Wafer

Pineapple - 2 slices

Skim milk – 1 cup

Dinner – 1600 calories

Juicy Meat Loaf – 1 slice

Green Beans – ¾ cup

Boiled potato with ½ tsp butter

Carrot Sticks – 3 to 4

Low-Calorie Cake – 1 piece

(Note Desserts Pg 15)

Skim milk – 1 cup

NOTE: Active Children require 2400 calories

Ever consider fasting to help you diet? Click Here!

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