My Personal Nutrition Guide

Your results for the Women’s Nutrition Guide Calorie Calculator

These results will help you to know how many calories you need to maintain your current weight, and the number of calories needed per day to achieve your goal weight in a healthy, steady manner.

You need 1725.6 calories per day to maintain your current weight without exercise.

You need 1772.4 calories per day to reach your goal weight slowly and maintain that weight without exercise.

If you reduce your current caloric intake to 1225.6 calories per day you will lose one pound per week without exercise.

If you increase your current caloric intake to 2225.6 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 1915.9 calories per day and still maintain your current weight.

If you exercise for 60 minutes each day, you may increase your caloric intake to 2153.7 calories per day to maintain your current weight.

If you exercise for 30 minutes each day, you will be able to reach your goal weight with 1968.3 calories per day.

If you exercise for 60 minutes each day, you will be able to reach your goal weight with 2213.2 calories per day.

Macronutrients

The United States Department of Agriculture suggests that approximately 50 percent 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 calories, and one gram of carbohydrate has about four calories.

You need 215.7 grams of carbohydrates, 56.9 grams of fat, and 86.3 grams of protein per day for 1725.6 calories to maintain your weight of 104 pounds.

You need 221.6 grams of carbohydrates, 58.5 grams of fat, and 88.6 grams of protein per day for 1772.4 calories to maintain your goal weight of 115 pounds. I’m sorry, but our Nutrition Guide requires that you have javascript turned on in your browser.

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’ time.

If you would like more detailed information about the number of calories you need, join Calorie-Count Plus. Membership is free and you wil have access to online tools to create the perfect diet.

Opinions vary greatly about the percentages of fats, carbohydrates, and proteins that should make up your diet. About has two great sources of information for Low Carbohydrate Diets and Low Fat Diets.

Source: About.com: Nutrition

Ayon sa BMI ko underweight ako kaya magpapataba ako.