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By: Joann Bally CSCS
The number of calories an individual needs is determined by weight, age,
sex, and activity level.
(Other possible factors exist and we will address these another time)
Thus, not everyone should eat the same amount, if they want to maintain
their weight. In general, if you take in more calories than you expend,
you will gain weight, and vice versa.
Why are so many people overweight?
Here's an object lesson about calories.
Let's say six people go out to lunch together.
Who are you most like? (All numbers of calories are approximate)
Who are you most like?
|
Description | Age | Weight | Daily Calories Needed To Maintain Weight | |
Male body builder | age 25 | 210 pounds | 3500 calories | |
You work as a loan officer in a bank and work out 5 times a week | age 25 | 210 pounds | 3500 calories | |
Male math teacher who runs 40 miles a week | age 45 | 140 pounds | 2500 calories | |
Retired male, you play golf 3 times a week, using a cart. | age 65 | 190 pounds | 2000 calories | |
Male lawyer, you work 12 hour days and say you don't have time to exercise. | age 35 | 170 pounds | 2100 calories | |
Female letter carrier, you work out twice a week at the gym and take long bike rides on Sundays. | age 32 | 135 pounds | 2150 calories | |
Female accountant you do your own housework and tend to your young child. | age 32 | 150 pounds | 1900 calories
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Notice the higher calorie allowances for the the active persons in the above table.
Everybody orders the same lunch.
And because you are all descendants of people who went through the
Depression and felt waste was sinful, you all eat everything you're
served.
Lunch is 2 cups of pasta (carbohydrate) with tomato sauce (carbohydrate) and
4 meatballs (protein),
salad (carbohydrate) with ranch dressing (fat and carbohydrates),
2 pieces of garlic bread (fat and carbohydrate),
and iced tea with sugar (carbohydrate). It comes to 1287 calories.
More Exercise Increases Caloric Need
Some of you with a little knowledge of nutrition are looking at
the composition of the lunch and exclaiming: carbs make you fat!
Beware, a little knowledge may be a dangerous thing. It's not
carbohydrates that make you fat, it's (too many) calories.
Moral(s): In general, restaurant meals are too big.
You don't have to eat everything on your plate.
You can eat more if you work out.
...More Health & Fitness Articles
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