How to Determine the Number of Calories You Need

To determine the number of calories you require each day from your food, it is necessary to make very exact mathematical calculations based on detailed knowledge of your metabolism, body frame, hereditary and constitutional factors, specific energy expenditure each day, climatic conditions, emotional state, digestive tract structure, physiology, and still other variable factors. Since this is an impossible or impractical method for those who want to lose weight, the average person should following a simple "rule of thumb" method:

For: MARKED OVERWEIGHTS

A person who is markedly overweight is one who is 30 per cent or more above his normal weight. This means that if, for example, you weigh 180 lbs. but should, according to our table, weigh 135 lbs., then you are 45 lbs, overweight. In that case you should reduce your weight by using a 800 calorie diet menu.

For: MODERATE OVERWEIGHTS

If you are moderately overweight (i.e. 15-30 percent; you are, 20 to 45 lbs. over and weigh from 155 to 180 lbs. but should weigh 135 lbs.), use a diet menu for the 1000 calorie daily food intake.

For: MILD OVERWEIGHTS

If you are only mildly overweight (5 to 15 per cent above your normal weight; 7 to 20 lbs. over and weigh from 142 to 155 lbs., whereas you should weigh 135 lbs.) then follow a 1200 calorie diet.

After you have lost an average of 2 lbs. each week and have achieved your normal weight, you should then follow a low-fat maintenance diet. These diets range from approximately 1500 calories to 2200 calories. They are recommended for the average individual who does light work with a moderate expenditure of calories in average daily activities such as housework, office work, light factory employment, sales work, driving a car, or a moderate degree of walking.

Maintaining Your Proper Weight with a Regular Calorie Count

Since individuals vary so widely, it is imperative that you watch your weight carefully with an accurate scale. If you find that you are gaining a little or a moderate amount of weight (1 or 2 lbs. each week) then you must subtract 200 to 500 calories from your daily menus. You can then reduce a pound a week and stay on this "maintenance" diet to keep your weight on an even level.

This may mean that your maintenance diets require only a daily food intake of 1200 or 1500 calories every day from then on. Perhaps the elimination of one or two slices of bread and jam, or cutting down on sugar, may be all that is necessary to take 200 or 300 calories off your daily menus. To eliminate the required 500 calories from your daily meals, it may be necessary to omit potatoes, or to avoid completely sugar and starch foods. Once you have decided to do so, it is simple to follow the menus. It does take a few minutes of your time to watch the calories, but you will be giving yourself a reward of years added to your life. That's the biggest health bargain in modern history!

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