Calorie consumption?

[christinew]

Anyone know what the normal caloric intake should be daily for various ages/sexes etc? I am trying to lose 20 pounds and would like to keep my journal at www.fitday.com

Christine:D

[SusanMac]

I can't remember exactly where this came from (Runner's World, I think) but adult women should have 1200 - 1500 calories a day. (I think men are supposed to shoot for 2000) This is a target for an active woman (not necessarily one on an excessive training regimen), and isn't specific to size. I've never read where the target amount changes due to small/mid/large build.

[hka]

I recently read, I believe in Prevention, that you should get at least 1500 calories a day as your body will think that you're starving it if you get less than that. I'm also trying to lose a few pounds and have been trying to have at least 1500 a day along with my walking. I for sure don't want my metabolism slowing down because my body thinks I'm starving it! :)

[aggie94]

According to Self magazine, multiply your current weight by 12 (for weight loss) or by 15 (for maintenance). I think the formula is intended for someone with a fairly active lifestyle.

[Grace]

Aggie's right - 1200-1500 would be for someone who is seriously trying to lose weight, and there is serious debate as to whether going beneath 1500 a day is healthy and/or beneficial in the long run. Going really low like that does change your metabolism, body chemistry, etc., and not always for the better. Besides the fact that it is nearly impossible to sustain a 1200 calorie a day intake (it's barely any food), so it's not fun or realisitic. 1500 a day is a good number if you are active and trying to lose weight. I still think it's difficult sometimes even to stick within this number - I typically eat more like 1800 to 2000 a day (and that's with making healthier choices, not eating out, etc.)

If you're just trying to maintain, not lose (and not gain either!), and you excercise several times a week just for general health benefits (again, not for weight loss specifically), then 1800 or so is a good number.

Men should shoot for 2000 - 2500 depending on whether they are trying to lose or maintain, and whether they excercise regularly or not.

People who are REAL excercise fanatics (can you say EMILY?!!) need to eat even more.....but that should give you a rough idea. Tracking is the best way. You'll start figuring out what works for you after a few weeks. Good luck.

[KValley]

I've seen the formula that aggie gives in several magazines lately; there are also ways to further refine the numbers based on your level of activity.

1200-1500- oh that I could stay in that range- I'd be Kate Moss! Well, I'd go mad from hunger, first! Seriously, most literature I've read indicates that is very difficult to get in your daily nutritional requirements in anything less than 1800 kcal. This is assuming a moderate exercise plan.

A few minutes later....
Just reading through an article in April 2001 SHAPE magazine, to quote a registered dietician: "To lose weight without starving, or compromising her health and metabolism, the average woman needs to consume 1,800 calories per day. Eating less, especially if you are exercising, could slow your metabolism and sabotage your efforts to build muscle, which is needed to burn maximum calories and be toned..."

Remember, we're talking averages here (average age, average level of activity, average metabolism). That's why the weight x 12/15 formula makes so much sense to me- it gives a range.

And of course you have a whole fantastic bevy of women here who will tell you it isn't the NUMBERS, it's the food that makes up those numbers that counts!

[christinew]

Great info so far. Thanks! I think 1500 to 1800 is a good range and I work out 3-4 times a week. I would like to drop 20lbs in three months so maybe I should either work out harder or cut down to strictly 1500? Also I have realized that I must cut out beer:(

Anyone know about sugar busters?

Chunky in Atlanta,
Christine

:rolleyes:

[emilycat]

I have to chime in after Grace's little remark ;)
I think a reasonably active woman needs at least 1500 calories to even have enough energy to exercise -- from what I've read, it's absolutely possible to eat between 1,500 and 2,000 and still lose weight, depending on your current weight and exercise program.
I'm a little person, and I get around 2,000 to 2,200 (just an estimation here) -- I also weigh just under 100 pounds, so it is possible to burn off that many calories. (Although granted, running about 50 miles a week helps. :) )

I know everyone's already pretty much said this, but I just wanted to add that dipping below 1,500 is likely to screw up your metabolism and defeat the entire purpose. If you're working out a lot and think you may need to up your calorie consumption, go for it. It's much easier to keep up a workout program when you're not craving energy. :)

[christinew]

I want to be a runner...(this may sound crazy). How do I get into it? I used to run when I was in the AF from 87-91 (4 years of it!) but I have fallen off the wagon and don't know how to get back to doing it.

Lately I've been running on the treadmill at the Y for about 20 mintues...it seems that is all I can take. How can I get inspired about it?

Thanks for the caloric info...I am going to aim for between 1500-2000 daily

Christine

ps. What is a good running shoe for a narrow foot without much arch?

[aggie94]

Originally posted by christinew
ps. What is a good running shoe for a narrow foot without much arch?

I'm not Emily, but I thought I'd chime in anyway. I know she wouldn't mind. :)

Obviously, shoe fit is very personal and you'll need to try on shoes to determine what's best for you. But I just wanted to let you know that my DH has narrow and pretty flat feet and has had a lot of luck with Asics.

[SusanMac]

Wow! Great info on calories. I thought I had read about 1200-1500, but it seems that more sources say higher is better. My numbers were probably old, as it seems that more and more studies are coming out about eating healthy, but eating more (more veggies, more fruits, more grains, more everything). I have to say that I don't count calories. It makes me way too obsessed and anal. (I'm in maintanence mode, not loss mode)

My way of "tracking" what I eat it to make sure I get 5-7 servings of fruits and veggies each day, and then I figure I'm doing good. (It's not all that tough to get that many veggies, but you really have to concentrate!)

[MKSquared]

Great info so far. Thanks! I think 1500 to 1800 is a good range and I work out 3-4 times a week. I would like to drop 20lbs in three months so maybe I should either work out harder or cut down to strictly 1500? Also I have realized that I must cut out beer

But, no! You don't have to strictly cut anything out! If you add high-fiber foods and veggies to your way of eating, you'll become fuller faster, and in the end, consume fewer calories. You'd have enough calories left at the end of the day to have a beer if you really wanted one.

Cutting down to strictly 1500 calories a day may possibly backfire, too. You could probably still eat at the higher end of your caloric range, keeping your metabolism pumping; I have found that eating more means losing more as long as my food choices were appropriate!

JMHO. :)

[christinew]

Give me some ideas on Fiberous foods? Are we talking bran, pears, greens.......?

Cauliflower? I am not doing well with my 1500-1800 situation. I am considering joining weight watchers.

Christine