KRZYKAT3
102,831
SparkPoints

# calculating nutritional needs

### Thursday, March 27, 2014

I work in a hospital who is very wellness concious. I found some calculators today and wanted to share one of them wiht you as it give a whole new meaning to how mnay calories I need to eat a day. Much more than what other tools have said.

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These are my results:

Based on the information you provided, you use approximately 2505 calories per day.

To meet your weight loss goal, try to limit your calories to 2005 per day. That way, you will lose approximately 1 lb. per week, as 1 lb. of fat equals about 3,500 calories. The USDA does not recommend a weight loss of more than 1 to 2 lbs. per week.

The recommended distribution of your daily calories is:

carbohydrates: 301 g
protein: 50 g
fat: 67 g

The recommended daily amounts of key vitamins and minerals are:

sodium: 2400 mg
calcium: 1200 mg
cholesterol: 200 mg
vitamin D: 20 mcg
vitamin C: 75 mg
iron: 8 mg
folate: 400 mcg
vitamin B12: 2.4 mcg

When you reach your weight loss goal, you can gradually increase your intake to 2505 calories to maintain your weight, providing you maintain the same physical activity level. if your physical activity level changes, use this tool to recalculate your daily calorie needs.

Maybe I am not eating enough??
• THREEWHALES
This is good information.
Thank you!
2133 days ago
• ZANNACHAN
Thank you! Downside is, according to this I should be losing weight steadily, given what I eat (instead of gaining like I have over the last 9 months or so). Upside is, it vindicates that I *should* be losing weight--the numbers match my goals for sparks (they put me at roughly 1600 to 1900 calories, depending on how active I am, which is in line with Sparks' recommendations) and that the reason I'm not losing weight isn't because I'm eating too much.
2151 days ago
• SARIC3
This is great, thanks for sharing!
2152 days ago
• BLUECAFE
I think it's difficult sometimes to figure it all out since there are so many varying opinions. When you toss in your own personal health issues, diabetes, heart disease, thyroid conditions etc... there are even more! As far as starvation mode, well don't get me started. Eating too few calories will certainly cause problems but it won't stop weight loss, otherwise how could you explain anorexia? I think there is a little bit of trail and error figuring out your own calorie levels to lose weight. It's worth saying that if you have health issues a nutritionist will be your best bet to figure out exactly how you need to eat. I am lucky enough to have health insurance that covers that, but there are also a lot of hospitals and such that will offer free nutritional counseling. I have a really clear idea of what and how much I should eat, my problem is sticking to it!

2152 days ago
• AMARILYNH
Very interesting!! The hardest thing about nutrition (to me) is that you get differing information from different sources. How the heck are we supposed to know who to believe? I REALLY want to believe this site because it says at a low activity rate (I mostly walk which is pretty low) I only need 44 grams of protein. That is a lot easier for me as I don't eat a lot of meat. So I hope they are right!!
2152 days ago
• CRYSALLIS1
Thanks for the info.
2152 days ago
• POPSY190
Very useful and interesting. I think a lot of people are starving themselves and wondering why they don't lose weight as the body goes into preservation mode.
2152 days ago
• BARBARAROSE54

2152 days ago
• TRUNKJUNK
Thanks for sharing. Site is informative.
2152 days ago
• 4CYNDI
Thanks for the site. I ran the report twice because right now I am pretty inactive, but I am trying to become more active. I found it interesting that Spark People recommends a range of 1310 - 1660. This site has it at 1356 calories for my inactive lifestyle and 1641 for when I become more active.

Wishing you the best!
2152 days ago
• CD14167040
Hey, this looks very interesting. Thanks for the site info.
2152 days ago
• RAINBOWMF
I will check out the link

Unless I eat unhealthy foods I can not eat that many calories.

Mary
2152 days ago
• DAWNWATERWOMAN
sounds really cool. I am going to go check the link myself. Thanks for sharing. Love ya
2152 days ago
• MJRVIC2000
Too many are eating too much! Only a few do not eat enough! God Bless YOU! Vic.
2152 days ago