Calorie Counting
101
Everyone knows that in order to lose
weight you must expend more calories than you take in. It is just
that no one wants to do it.
One pound of Fat = 3500 calories so in
order to lose one pound a week you have to take in 500 fewer calories
each day than you expend. Your body expends "Maintenance Calories"
just doing your normal everyday activites. So a 25 year old man who
weighs 198 lbs can go on a 2200 per day diet (not exactly hard core)
and will lose about 2.6 lbs per week without exercising. But a 45
year old man of the same weight going on the same diet would only
lose 1.9 lbs per week. Of course, both of them can burn extra
calories through exercising.
The following averages come from a
Better Homes and Gardens book entitled "Eat and Stay Slim" published
in 1968.
That is how long we have known what to do (but don't do
it).
Maintenance
Calorie Chart
|
Desirable Weight
|
Daily Maintenance Calorie Allowance (by
age)
|
|
Men
|
25 Years
|
45 Years
|
65 Years
|
|
121 lbs.
|
2450
|
2200
|
1850
|
|
132 lbs.
|
2600
|
2350
|
1950
|
|
143 lbs.
|
2750
|
2500
|
2100
|
|
154 lbs.
|
2900
|
2600
|
2200
|
|
165 lbs.
|
3050
|
2750
|
2300
|
|
176 lbs.
|
3200
|
2900
|
2450
|
|
187 lbs.
|
3350
|
3050
|
2550
|
|
198 lbs.
|
3500
|
3150
|
2600
|
|
|
|
|
|
|
Women
|
25 Years
|
45 Years
|
65 Years
|
|
99 lbs.
|
1750
|
1600
|
1300
|
|
110 lbs.
|
1900
|
1700
|
1450
|
|
121 lbs.
|
2000
|
1800
|
1550
|
|
128 lbs.
|
2100
|
1900
|
1600
|
|
132 lbs.
|
2150
|
1950
|
1650
|
|
143 lbs.
|
2300
|
2050
|
1750
|
|
154 lbs.
|
2400
|
2200
|
1850
|
|
165 lbs.
|
2550
|
2300
|
1950
|
Desirable
Weights by Height
To determine your
frame size, wrap your thumb and middle finger from one
hand around the wrist of your other hand. If your finger
and thumb do not touch then you have a Large Frame size,
if they do touch then you have a Medium Frame size, and
if they overlap then you have a Small Frame size.
|
Men
|
|
Height
|
Small Frame
|
Medium Frame
|
Large Frame
|
|
63 inches
|
118 pounds
|
129 pounds
|
141 pounds
|
|
64 inches
|
122 pounds
|
133 pounds
|
145 pounds
|
|
65 inches
|
126 pounds
|
137 pounds
|
149 pounds
|
|
66 inches
|
130 pounds
|
142 pounds
|
155 pounds
|
|
67 inches
|
134 pounds
|
147 pounds
|
161 pounds
|
|
68 inches
|
139 pounds
|
151 pounds
|
166 pounds
|
|
69 inches
|
143 pounds
|
155 pounds
|
170 pounds
|
|
70 inches
|
147 pounds
|
159 pounds
|
174 pounds
|
|
71 inches
|
150 pounds
|
163 pounds
|
178 pounds
|
|
72 inches
|
154 pounds
|
167 pounds
|
183 pounds
|
|
73 inches
|
158 pounds
|
171 pounds
|
188 pounds
|
|
74 inches
|
162 pounds
|
175 pounds
|
192 pounds
|
|
75 inches
|
165 pounds
|
178 pounds
|
195 pounds
|
|
|
|
|
|
|
|
|
|
|
Women
|
|
Height
|
Small Frame
|
Medium Frame
|
Large Frame
|
|
60 inches
|
100 pounds
|
109 pounds
|
118 pounds
|
|
61 inches
|
104 pounds
|
112 pounds
|
121 pounds
|
|
62 inches
|
107 pounds
|
115 pounds
|
125 pounds
|
|
63 inches
|
110 pounds
|
118 pounds
|
128 pounds
|
|
64 inches
|
113 pounds
|
122 pounds
|
132 pounds
|
|
65 inches
|
116 pounds
|
125 pounds
|
135 pounds
|
|
66 inches
|
120 pounds
|
129 pounds
|
139 pounds
|
|
67 inches
|
123 pounds
|
132 pounds
|
142 pounds
|
|
68 inches
|
126 pounds
|
136 pounds
|
146 pounds
|
|
69 inches
|
130 pounds
|
140 pounds
|
151 pounds
|
|
70 inches
|
133 pounds
|
144 pounds
|
156 pounds
|
|
71 inches
|
137 pounds
|
148 pounds
|
161 pounds
|
|
72 inches
|
141 pounds
|
152 pounds
|
166 pounds
|
|
|
|
|
|
|
|
|
|
|
Exercise
Calorie Chart
|
Activity
|
Calories/hour
(for 154 lb man- add 10 % per 20
lbs.)
|
|
|
|
|
Bicycle Riding (moderate speed)
|
175
|
|
Dancing (Foxtrot)
|
266
|
|
Horseback Riding (trot)
|
301
|
|
Skating
|
245
|
|
Swimming (2 miles per hour)
|
553
|
|
Walking (3.5 miles per hour)
|
300
|
|
Ping Pong
|
308
|
Wall
Street Journal Diet Guidelines
Updated 02 AUG 2008