The Diet Nutritional Plan: How Many Calories Does Your Body Need?
Now you are going to find out exactly how many calories your body needs. First off you are going to want to know what size frame you have. Take your arm and project it away from you and then bend your palm towards your body. There are to bones that lay above your elbow, toward your bicep, that will protrude the most. Measure roughly the distance between the tips of those two bones. Using the chart below, you’ll see what type of frame you have.
| Men ( Medium Build ) | Elbow Measurement | Women Medium Build | Elbow Measurement |
| 5’2″ – 5’3″ | 2-1/2″ to 2-7/8″ | 4’10”-4’11” | 2-1/4″ to 2-1/2″ |
| 5’4″ – 5’7″ | 2-5/8″ to 2-7/8″ | 5’0″ – 5’3″ | 2-1/4″ to 2-1/2″ |
| 5’8″ – 5’11” | 2-3/4″ to 3″ | 5’4″ – 5’7″ | 2-3/8″ to 2-5/8″ |
| 6’0″ – 6’3″ | 2-3/4″ to 3-1/8″ | 5/8″ – 5’11” | 2-3/8″ to 2-5/8″ |
| 6’4″ | 2-7/8″ to 3-1/4″ | 6’0″ | 2-1/2″ to 2-3/4″ |
If your measurements are smaller than the above chart, you have a small build. If they are larger than the above chart, you have a large build.
Now below, figure out the number of calories you need to consume.
| Ideal Weight vs. Height | Small Frame | Medium Frame | Large Frame | Required Calories | Required Calories | Minimum Calories |
| Women | ||||||
| 4’ 10” | 102-111 | 109-121 | 118-131 | 1260 | 1420 | 670 |
| 4’ 11” | 103-113 | 111-123 | 120-134 | 1280 | 1450 | 682.5 |
| 5’ 00” | 104-115 | 113-126 | 122-137 | 1310 | 1490 | 700 |
| 5’ 01” | 106-118 | 115-129 | 125-140 | 1340 | 1520 | 715 |
| 5’ 02” | 108-121 | 118-132 | 128-143 | 1370 | 1560 | 732.5 |
| 5’ 03” | 111-124 | 121-135 | 131-147 | 1400 | 1600 | 750 |
| 5’ 04” | 114-127 | 124-138 | 134-151 | 1440 | 1640 | 770 |
| 5’ 05” | 117-130 | 127-141 | 137-155 | 1470 | 1680 | 787.5 |
| 5’ 06” | 120-133 | 130-144 | 140-159 | 1510 | 1720 | 807.5 |
| 5’ 07” | 123-136 | 133-147 | 143-163 | 1540 | 1760 | 825 |
| 5’ 08” | 126-139 | 136-150 | 146-167 | 1580 | 1800 | 845 |
| 5’ 09” | 129-142 | 139-153 | 149-170 | 1610 | 1840 | 862.5 |
| 5’ 10” | 132-145 | 142-156 | 152-173 | 1650 | 1870 | 880 |
| 5’ 11” | 135-148 | 145-159 | 155-176 | 1680 | 1910 | 897.5 |
| 6’ 00” | 138-151 | 148-162 | 158-179 | 1710 | 1950 | 915 |
| Ideal Weight vs. Height | Small Frame | Medium Frame | Large Frame | Required Calories | Required Calories | Minimum Calories |
| Men | ||||||
| 5’ 02” | 128-134 | 131-141 | 138-150 | 1670 | 1790 | 865 |
| 5’ 03” | 130-136 | 133-143 | 140-153 | 1700 | 1830 | 882.5 |
| 5’ 04” | 132-138 | 135-145 | 142-156 | 1730 | 1860 | 897.5 |
| 5’ 05” | 134-140 | 137-148 | 144-160 | 1760 | 1910 | 917.5 |
| 5’ 06” | 136-142 | 139-151 | 146-164 | 1790 | 1950 | 935 |
| 5’ 07” | 138-145 | 142-154 | 149-168 | 1820 | 1990 | 952.5 |
| 5’ 08” | 140-148 | 145-157 | 152-172 | 1850 | 2030 | 970 |
| 5’ 09” | 142-151 | 148-160 | 155-176 | 1880 | 2070 | 987.5 |
| 5’ 10” | 144-154 | 151-163 | 158-180 | 1910 | 2110 | 1005 |
| 5’ 11” | 146-157 | 154-166 | 161-184 | 1940 | 2150 | 1022.5 |
| 6’ 00” | 149-160 | 157-170 | 164-188 | 1980 | 2190 | 1042.5 |
| 6’ 01” | 152-164 | 160-174 | 168-192 | 2010 | 2230 | 1060 |
| 6’ 02” | 155-168 | 164-178 | 172-197 | 2050 | 2280 | 1082.5 |
| 6’ 03” | 158-172 | 167-182 | 176-202 | 2090 | 2330 | 1105 |
| 6’ 04” | 162-176 | 171-187 | 181-207 | 2130 | 2380 | 1127.5 |
These charts are taken from an insurance under writing company. I find them to be very reliable, because if they guess wrong about your health they lose money. Corporations, most definitely, don’t like to lose money.
To use myself as an example, I’m 6’ 3” and my elbow measurement is 3-1/4”. So, that means, I require about 2330 Calories to maintain my current weight. Since I want to lose weight I’m going to aim at consuming about 2330 * .55 = 1282 calories per day.
You should never consume less than 55% of your total required calories, or your body will go into starvation mode. If your body goes into starvation mode, you are not only going to be eating in an unhealthy manor, but you’ll also stop losing weight.
It’s ok to consume 55%, 60%, or whatever feels comfortable. You will however feel comfortable in a short time reaching the 55% mark, once your body adjusts. In the beginning, of the diet you can eat as much of the recommended foods as you want. You will find that your body will fall in line because of the pure density of the foods I recommend.
Ok, that brings us to the end of the Diet Nutritional Plan Calorie Requirement article. That was a mouthful! In the next article, I’ll explain what types of foods you’ll be eating: Best Overall, Low Calorie, High Fiber, Low Carbohydrates, Food That Makes You Feel Full, etc.
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