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How To Lose Weight


Estimating Your Calorie Intake

To help you estimate what your average daily calorie intake should be, check the table below. The calorie information is adapted from the Dietary Guidelines for Americans 2005 and is meant for weight maintenance.

These estimates are based on the calorie needs of adult men and women of average height and desirable weight and are broken down into age group and activity level. The complete table is available at http://www.health.gov/dietaryguidelines/dga2005/document/html/chapter2.htm.



Activity Level

Gender Age (years) Sedentary Moderately Active Active
Female

19-30
31-50
51+
2,000
1,800
1,600
2,000-2,200
2,000
1,800
2,400
2,200
2,000-2,200
Male

19-30
31-50
51+
2,400
2,200
2,000
2,600-2,800
2,400-2,600
2,200-2,400
3,000
2,800-3,000
2,400-2,800

Once you have an idea of what your daily calorie intake should be, you'll want to know how many of those calories should come from fat. The next page gives you specifics for fat intake.

For more information about losing weight, see:

  • Benefits of Exercise: Regular physical activity can help you with everything from keeping weight off to preventing heart disease. Find out how to improve and extend your life through exercise.
  • 10 Ways to Eat Healthier: Developing good eating habits is as much about making lifestyle changes as it is learning about food. Get started on the road to better eating.

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

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