How many calories should you eat a day?!


Question: If you are a woman who weighs 315lbs and is 5 ft 4 in tall and you want to lose about 5lbs a week? with walking every day for 30 min?


Answers: If you are a woman who weighs 315lbs and is 5 ft 4 in tall and you want to lose about 5lbs a week? with walking every day for 30 min?

315 pounds? Is that a type-o? From your picture, you don't look like 315 pounds. Well regardless, you want to stay around 1200 calories a day. If you go below that, you risk slowing your metabolism, which will cause more weight gain. You want to eat plenty of fruits and veggies, lean protein, and whole wheat. You might notice that weight will start dropping on the scale faster in the beginning. When you see it start slowing down, you may want to either increase your the speed you are walking or increase the time you are walking. Another thing that helps is to eat 6 small meals a day. That way you never feel deprived. For example I will give you a typical day:
Breakfast: 1 cup of oatmeal, 1 packet of splenda, 1/2 cup of blueberries
Morning snack: piece of fruit (banana, apple, orange, etc)
Lunch: salad with grilled chicken, veggies, low fat cheese, and low fat/fat free salad dressing
Afternoon snack: 1 cup of fat free cottage cheese
Dinner: Grilled boneless/skinless chicken breast or fish, 1/2 cup of brown rice, steamed broccoli
Night snack: 1 fat free/sugar free yogurt (Dannon Light and Fit is really good) and another piece of fruit

Also, be sure to drink plenty of water.

Good luck to you! Feel free to email me if you would like more tips!

Wow, I don't know the specific answer, but I would say less than 1000? What I do know is that lots of fiber-packed foods like wheat squares (cereal) oatmeal, brocolli, are the types of food, along with just water, not diet sodas and no energy drinks should help.

Well to maintain that weight you would need to consume about 4500 calories a day. So the best way to lose weight is eat significantly less than that. I would recommend aiming for 2000 calories each day, this will end up cutting the weight combined with the walking she does. Once her body weight drops you can lower the calories another 500 to get to her ideal weight for her height.
Also ensure that the calories are from good sources. E.g. carbs from rice, pasta, potatoes, oats. and protein from lean ground beef, chicken breast, tuna. Google a diet plan because she needs to spread her meals out to 5-6 smaller meals a day. Eating frequently like this allows the body to use the calories(carbs, protein,fats) more efficiently, as well as speeding up the metabolism. Thats one of the main reasons why most weight loss diets are based on this.
One final note, once the walking becomes too easy she should consider increasing the intensity of her cardio. Gradually build to jogging or cycling etc. Hope this helps.

Go online and find a BMR calculator like the one at
http://www.internetfitness.com/calculato...
and start plugging in numbers
If she's 30yo her BMR is 2180 w/ 30 min of light walking a day it's 2255
extended numbers 2255*7days=15785 calories a week
3500 usable calories in a pound of human fat
3500*5 =17500 calories needed to be burned per week in order to meet the stated goal
modify goal to 2 lbs per week
15785-7000=8785
8785/7 days=1255 calories per day
increase time of activity to 60 min/day
BMR changes to2330*7=16310
16310-7000=9310
9310/7=1330 calories per day needed if she is to lose a realistic 2lbs per week
You can play with the exercise numbers in terms of level and duration
The bottom line is to get enough calories going in so that the person doesn''t feel starved and goes out and knocks off a half gallon of Breyers in order to feel better
Good luck with your friend





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