The Diet Nutritional Plan: How Many Calories Does Your Body Need?

YouTube Preview ImageNow 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.

2 Responses to “The Diet Nutritional Plan: How Many Calories Does Your Body Need?”

  1. About a yr ago, I lost all my baby fat. Now 13 lbs lighter, I would like to shed another 10 pounds in order to reach my college weight. Regarding the previous 12 months I have been faithfully going for walks a couple of miles a day on the tread mill putting on a weight vest. However the scale didn’t budge. So immediately after reaching a plateau, I determined it is really time for the new strategy. And with all the boasting about Wii Fit, maybe it is time for a high tech approach to pounds loss. Do you think this would probably be a great way? What do you think I might do? What about this particular book – lose fat fast?

    • admin says:

      I don’t know about the book that you mentioned? I tried to look it up and couldn’t find any real information on it. I created this diet plan based off of nutrition books and I don’t sell anything. I lost 54 pounds so far after 4 months. I created a video you can see for free here. I list here 400+ different foods, that I eat and lose weight with consistently. I hope that helps and if you have any questions at all, I’m happy to answer them for free.

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