Average calorie intake for women

One of the biggest problems most females face when they want to lose weight (click here to know how to lose weight in 3 weeks) is what the average calorie intake for women is. Most women haven’t the knowledge of calorie intake calculation, they don’t know if their food is healthy or not, although the way to lose weight is to know daily calorie intake for women and the average calorie brunt to adjust the two parameters.  

The one need for most women is that they want to lose weight fast. But fast weight loss could be very harmful and dangerous to your health. Most nutritionists agree that the best, scientific and healthy weigh loss rate is 0.5 kg of your stored fat per week which equal to 3500 calories a week = 500 calories a day should be decreased from your average daily calorie intake.

Recommended calorie intake for women depends on age, bodyweight (size) and activity. For normal body weight and activity, average daily calorie intake in twenties is 1949 calories, in thirties about 1831, in forties the average calorie intake decreases to 1794 calories, in fifties women need 1759 calories, in sixties the average calorie intake for women decreases to 1717 calories and this number reach 1535 calories for women over 70 years. 

Average calories per day not only depends on age but also on activities and body weight, for normal body weight, moderately active women need 2200 calories under the 25 years, and 2000 calories under the age of 50 years, and 1800 calories above the age 50 years. Average calorie intake for less active women decreases by 200 calories for every stage. Very active women ages 19 to 30 need 3,000 calories a day; very active women ages 31 to 60 need 2,200 calories a day; and active women ages 61 and over need about 2,000 calories a day, remember to make your average calorie intake equal to average calorie burnt if you want to maintain weight, and less than calories burnt if you want to lose weight.

The average calorie intake for women depends on body size too, for normal activity you can calculate your average calories need using the following formula:

Resting Metabolic Rate (RMR) = (bodyweight (in pounds) x13) 

Where (1 kilogram = 2.2 bound).

Ex. If your weight is 80 kg, then your calories needed (RMR) = 80 kg x 2.2 bound x 13 = 2288 calories per day.

It is highly recommended when you come to lose weight or to maintain a healthy weight, to make your total calorie intake consist of 50% vegetables and fruits, 30% protein and 20% fat and carbohydrates.

The best way to lose weight is to put a long term plan and the key to succeed is to choose the most healthy foods to obtain your calories needed. Don’t deprive yourself otherwise more fat will be stored and more weight will be gained. How to calculate calorie intake, it is very simple choose the foods which give you less calories and more health, you can use this tool to calculate how many calories in each food, here is the free online tool: http://caloriescount.com/FoodCalculator.aspx

 

It is important to know if your bodyweight is normal or overweight to adjust your average calorie intake. You can know if your body is normal or overweigh using the body mass index formula: BMI = Weight (Kg) divided by Height (m squared). The normal weight is when BMI is between 18 – 25.

Thank you for visiting

Dr/ Mohamed Attia

How to Successfully Reduce Calorie Intake and Lose Weight

The best way to lose weight is to reduce the average calorie intake for women or for men, but most dieters believe that you shouldn’t reduce your average calorie intake too much, in fact you can lose some fast weight, but you can't maintain this diet for long time and furthermore your body will enter the starvation mode and starts to store more fat for the black days as your body supposes.

The most successful way to lose gradually weight is to lose 0.5 Kg of fat from your body every weak (This is the healthy and scientific weight loss rate). Also if you know that every 0.5 kg of stored fat equal 3500 calories, then you need to burn 3500 calories every weak which means burning 500 calories per day. You can reduce your average calorie intake by 250 and increase your activities by 250 calories or what suitable for you to give the total calorie reduced by 500 calorie per day.

Remember if you want to lose weight, your average calorie intake should be less than the calories your body burns (eat less than you burn) but don’t deprive yourself otherwise your body will enter the starvation mode and starts to store more fat.

The following is a detailed nutrition plan to successfully reduce calorie intake for women or men to lose weight

How to reduce calorie intake:

·        Determine your calories needed every day using this simple formula:

Resting Metabolic Rate (RMR) = (body weight (in pounds) x13) 

Where (1 kilogram = 2.2 bound).

Ex. If your weight is 80 kg, then your calories needed (RMR) = 80 kg x 2.2 bound x 13 = 2288 calories per day.

·        Determine your target or healthy weight using the BMI formula:

BMI = Weight (Kg) divided by Height (m squared) (read this article to know the normal weight for women)

·        Put a plan to lose 0.5 kg per weak (i.e. 3500 calories per weak = 500 calories per day)

·        Calculate the calories in your foods using this site

 http://caloriescount.com/FoodCalculator.aspx

·        Use the cyclical zigzag calorie rotation: you can reduce your calorie intake by eating less 3 days and eating more 1 day and reaping this again.

·        Eat small and frequent meals.

·        Your body metabolism is being raised at the morning and decreases at the afternoon, so you should eat more at the breakfast and less at the dinner and in between eat about four middle meals.

Thanks for visiting

Dr/ Mohamed Attia

Download a free nutrition guide here http://mannadietebook.blogspot.com/

The Normal Weight for Women

The normal weight for women can be calculated by several methods. You should know your ideal target weight to maintain your current time if your weight is normal or to put a weight loss plan if you are overweight. The average calorie intake for women and their average calorie brunt by activities determine if they are normal or overweight. Simply if your average calorie intake is greater than your average calorie burnt or needed, you are overweight, but if you need to lose weight and burn the stored fat, you should make your average calorie intake less than the calories your body need.

The first method to know your normal or target weight is BMI (Body Mass Index) calculation which can be calculated using this equation:

BMI = weight (Kg) divided by height (m squared)

Or BMI = Weight in pounds x 703 divided by (height in inches) ²

Ex. My current weight is 70 and my tall is 170 so

BMI = 70/ (1.7x1.7) = 24.22 which is ideal weight comparing to BMI indices below:

BMI                 Below 18                     Under weight

                        18 – 24                        Ideal weight

                         25-29                          Overweight

                        30 – 40                        Obese

                        Over 40                       Excessively obese.

                       

The second method to know the normal weight is the waist measurement method. Measure your waist in cm, a normal weight for women is if the waist measurement is below 80 cm.

There are a lot of scientific methods to calculate the normal or target weight but these two are the best and easiest.

Thanks for visiting

Dr/ Mohamed Attia

Healthy Nutrition For Women

Hey everywoman, to completely understand the subject of average calorie intake for women, I will discuss in this article the healthy nutrition for women, to be able to lose weight and keep a good health at the same time. So if you want to decide on one healthy diet plan to lose weight, just keep reading.

The healthy nutrition or diet plan for women is that that help you lose weight and prevent obesity diseased like heart diseases, cancer, diabetes, etc at the same time.

The healthy nutrition for women should include everyday:

·  Whole grains like: bread, cereal, pasta or brown rice.

·  Low fat or fat free foods like fat free milk, yogurt or cheese.

·  Protein like meat, chicken, fish, beans or eggs.

·  Fruits like apple, orange, strawberry etc.

·  Colorful vegetables.

Foods that is rich in iron:

Iron is very important especially in women to compensate the iron deficiency due to the menstruation, these iron rich foods like red meat, chicken, pork or fish. Plant iron rich foods are more easily absorbed by the women body. Some examples are a combination between spinach salads with mandarin orange.

Folic acid rich foods:

Folic acid is very important in the reproductive stage, you can find folic acid in citrus fruits, leafy greens or beans.

Calcium-rich foods:

Calcium is very important for women's health especially bones and teeth. Most women suffer from osteoporosis during the pregnancy period because the baby takes his calcium needed from mother's bones. So the average calcium intake for woman should be greater than that of men, calcium rich foods like fat free milk, cheese, cereals, yogurt and sardines.

Some foods are of high calories level than others, so to keep your body's weight normal, you should know the average calorie intake suitable for your body which is mainly discussed in this blog (average calorie intake for women) and to choose the foods that give you lower calories intake and to avoid or limit the foods of high calories level.

Some foods to avoid or limit:

1. Soft drinks.
2. Sugar-sweetened beverages.
3. Candy baked goods and fried foods.
4. Alcohols.
5. Fatty meats, sausages, cheese and full-fat dairy products, baked goods and pizza.

Finally don’t forget some activities. Exercises are very important for women's health, and it make a balance between average calorie intake for women and the average calorie needed.

Thank you for visiting.

Don’t forget your free gift (A detailed nutrition free ebook) here http://mannadietebook.blogspot.com/

Dr/ Mohamed Attia

Average calorie intake for women per day

One of the most common questions, many women asked today is: what is the average calorie intake for women to lose weight, or how many calories should women take to lose weight. I will give you in this blog a detailed answer to this question, so keep following, I will discuss with you the normal weight for women, the healthy nutrition for women, how tosuccessfully reduce calorie intake to lose weight and more.

Most women suffer today from obesity and overweight diseases, so every woman should know the average calorie intake to maintain her weight if she is normal weight, or to lose weight if she is overweight.

The average calorie intake depends basically on the age of woman, young women need more calories than old women because of the variation of the metabolism. Women under 30 years will require 2000 calories.

Women between 30 and 50 years, require 1800 calories.

Women over the age of 50 years require 1600 calories.

In case of normal daily activity.

The average calorie intake also depends on the weight of the body, you can calculate your body calories needed using this formula: Resting Metabolic Rate = bodyweight in bounds x 13. (1 kilogram = 2.2 bounds), ex if your weight is 70 kg = 70 kg x 2.2 = 154 bound x 13 = 2002 calories, very simple?

After you know your average daily calorie intake, you should choose the right foods, because some foods have higher calories levels than others, also certain foods make the body burns calories more than they give the body. Fruits and vegetables are the best foods to lose weight.

You can choose the foods that give you your calories needed by visiting this site (http://caloriescount.com/FoodCalculator.aspx ) write the food you daily eat, and the website calculates the calories in each type of food. Make a chosen list of foods (protein, fruits, vegetables and carbohydrates) that gives your body the average daily calories needed, this will help you to lose weight fast without feeling deprived. (Don’t forget to make your calorie intake less than you calorie needed), this is the golden weight loss rule, so if your calorie needed is 2000 calories, you can make a list of foods that gives your body 1800 calories, this means that you body will burn the stored fat to maintain these 200 calories, which means easy and fast weight loss.

Don’t forget to download your free gift here

http://mannadietebook.blogspot.com/

Thank you for visiting

Dr/ Mohamed Attia