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Carlene Thomas RD(Registered Dietitian, Nutrition Expert )answered(7/20/2012)I'm not going to advise you follow a specific calorie number because focusing on the numbers can lead to unhealthy food focused behaviors. Instead, I would suggest the following for weight loss: Focus on fruits and veggies. Make half of every plate of food you have filled with fruits and veggies. Switch your beverages to water instead of juice or soda. And finally, switch to whole grains. Since they are full of fiber (and vitamins and minerals that support a healthy metabolism), they will keep you full longer than refined grain products.
Dr. Rick Kattouf II(Triathlon, Fitness & Nutrition Coach)answered(11/5/2012)Hello and thanks for the great question. It is very common for individuals to ask, 'how many calories should I eat?' I help to educate individuals that total calories are only one piece to the puzzle. I realize that on the surface it seems quite easy...burn more calories that you eat, and weight loss should occur. Not so fast!
As I talk about in my nutrition DVD's, Rx Nutrition, "If it were as easy as calories in versus out, it would be that easy!" Proper nutrition is much more in depth than total calories.
There are 4 main components that must be locked down for an individual to achieve nutrition and body composition success:
The proper eating frequency
The proper nutrient timing
The proper balance of carbohydrate/protein/fat
The proper total calories
Eating frequently all throughout the day is critical. Every time you eat, think about it like you are throwing wood on the fire. Your food is the wood and you will keep the fire burning.Nutrient timing means that we must eat immediately upon awakening and every 2.5-3.5 hours thereafter (no if's, and's or but's about it, this is a must). This will keep you stoking the fire.The proper balance of carbohydrate/protein/fat at EVERY meal and snack is crucial. Goal-set to have every meal/snack with the following balance...40-50% carbohydrate; 15-30% protein; 15-30% fat.And finally total calories. Total caloric needs will be determined by 4 areas we burn calories...BMR (Basal Metabolic Rate), ADL's (activities of daily living), TEF (thermic effect of food) and exercise.As you can see, eating right is much more complex than just hitting the proper calories. The key to success is to nail down all 4 principles above. When this occurs, success will find you!Good luck! Rick
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Anonymousanswered(6/15/2012)It depends on your activity level, but about 1400 calories per day should result in weight loss. You current weight is within a healthy range for your height and I wouldn't recommend losing more than 5 pounds.