Planning Calorie Intakes for Weight loss

Estimate calories needed to support current weight, and reduce this by 500 calories per day to plan your daily calorie intake

Basal Metabolic Calories Required

This is number of calories we need just to keep us alive and maintain our weight.

BMR Calculator

Estimated Energy Requirement (EER)

EER BMI Calculator

EER goes a step beyond Basal Metabolic Rate. IOM Dietary Reference Intakes macronutrients report, 2002 provided us with EER. EER is the amount of energy required to maintain current body weight depending on the age, gender, and physical activity level for a reference sized individual. The "Reference size" is based on median height and weight for ages up to 18. After the age of 18, the reference size is based on median height and weight with a BMI of 21.5 for females and 22.5 for males. The physical activity is defined as a lifestyle.
a) SEDENTARY lifestyle that includes only the physical activity of independent living.
b) LOW ACTIVE lifestyle includes physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to sedentary life style.
c) ACTIVE lifestyle includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to sedentary life style.

I have taken this one step further. In addition to Current EER, I have included EER for various levels of the Body Mass Index. 

Rules of Thumb weight and calories

1. Multiply your weight in pounds by ten, this is the number of Calories you need to maintain your weight. For example, if you weigh 250 pounds, you need 2,500 calories to maintain 200 pounds.

2. One pound of body fat equals 3,500 calories, or 500 calories per day. To lose one pound of fat per week, you need to lower your calorie intake or burn calories 500 calories per day.

Decrease Calories with caution

1. Do not reduce caloric intake below 800 Calories/day.
2. Less than 1200 Calories/day may cause muscle loss.
3. Need 400 Calories/day from Carbohydrates to normal function.
4. Reduce Caloric intake gradually, about 500 to1000 Calories/day. This reduction should result in a weight loss of 1 to 2 pounds per week. Normal weight-loss should be about 10% of current weight over six months.
5. In general, woman on diet should intake a minimum of 1,000 to 1,200 Calories/day; men should intake a minimum 1,200 to 1,600 Calories/day.

Calorie Distribution

Once you have determined, the daily caloric intake, You need to determine the macronutrients for a balanced diet.

Macronutrient Distribution Calculator

Proteins	15	% of Calories
Carbohydrates	55	% of Calories
Total Fats	30	% of Calories
Saturated Fats	8 to 10	% of Calories
Monounsaturated Fats Maximum	15	% of Calories
Polyunsaturated fats Maximum	10	% of Calories
Dietary Fiber	20 to 30	gram
	30	gram maximum
Cholesterol	300	mg maximum
Sodium	2.4	mg maximum
Calcium	1,000 to 1,500	mg

Calcium intake should be maintained especially for women at risk of osteoporosis.