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You need 2481.7 calories per day to maintain your current weight without exercis e.

You need 2416.6 calories per day to reach your goal weight slowly and maintain t hat weight without exercise. If you reduce your current caloric intake to 1981.7 calories per day, you will lose one pound per week without exercise. If you increase your current caloric intake to 2981.7 calories per day, you will gain one pound per week. Exercise and Calorie Needs If you exercise for 30 minutes each day, you may increase your caloric intake to 2701.8 calories per day and still maintain your current weight. If you exercise for 60 minutes each day, you may increase your caloric intake to 2981.9 calories per day to maintain your current weight. If you exercise for 30 minutes each day, you will be able to reach your goal wei ght with 2629.6 calories per day. If you exercise for 60 minutes each day, you will be able to reach your goal wei ght with 2900.6 calories per day. Macronutrients The United States Department of Agriculture suggests that approximately 50 perce nt of your calories come from carbohydrates, about 30 percent from fats, and approximately 20 percent from protein sources. One gram of protein has about four calories, one gram of fat has about nine calo ries, and one gram of carbohydrate has about four calories. You need 310.2 grams of carbohydrates, 81.9 grams of fat, and 124.1 grams of pro tein per day for 2481.7 calories to maintain your weight of 144 pounds. You need 302.1 grams of carbohydrates, 79.7 grams of fat, and 120.8 grams of pro tein per day for 2416.6 calories to maintain your goal weight of 135 pounds. Please remember that these calorie counts are an average, you may need to adjust your calorie needs up or down slightly to get the results you want. Your results are calculated to help you understand how many calories you need to maintain your current weight, or the number of calories you need to lose weight slowly, over several months' t ime.