Here are examples with guidelines for weight loss or weight maintenance. It depends on your body weight, body composition, level of activity, and health status. It also depends on whether you want to:
- lose weight
- maintain weight
- gain weight.
If in doubt, consult with your physician. As we do not know your health status, general guidelines are given.
CALORIE COUNTS to maintain weight (then we move on to weight loss):
Teenage females to maintain weight (for weight loss suggestions see further down the page.)
- 1700-1800 if sedentary/not active
- 2000-2200 if moderately active
- 2300-2600 if active
- 2800-3000 if very active.
Teenage males to maintain weight (for weight loss suggestions see further down the page.)
- 2100-2500 if sedentary/not active
- 2500-2900 if moderately active
- 2800-3400 if active
- 3300-4000 if very active.
that are used as daily guides for either weight loss or weight maintenance, see the page links, further down this page, listed under Sources and Related Links. If you eat more calories than you burn, you may gain weight. Teenagers (sometimes) need more calories than adults of the same size if still growing or very active.
In addition, where your calories come from is crucial. For either good health, weight loss, or weight maintenance, avoid getting your calories from refined processed carbohydrates
. Strictly limit refined processed carbohydrates (apart from the occasional treat). Refined processed carbohydrates are a major cause of weight gain, excess stomach fat, insulin resistance, obesity, heart disease, high blood pressure, type 2 diabetes, and many diet related diseases. If you are unsure what these foods are, you will find a list of high calorie refined processed carbohydrates further down this page, listed under Sources and Related Links.
FOR WEIGHT LOSS If you need to lose weight subtract
300, and no more than
500 calories initially, and engage in regular cardio exercise or cardio activities. If you record how many calories you consume per day it is easier to determine how many calories you actually need.
In addition, cut out refined processed carbohydrates (apart from the occasional treat). As stated earlier in this answer, refined processed carbohydrates are high calorie foods and a major cause of weight gain, excess stomach fat, obesity, and many other diet related diseases. You will find a list of refined processed carbohydrates further down this page, listed under Sources and Related Links.
Plus, use the free vegetable and fruit calorie charts as your daily guides (see Sources and Related Links). In addition, regular cardio exercise, such as cardio walking, is excellent for health or fat loss. Cardio exercise can be such things as brisk walking, jogging, running, cross country skiing, etc.
So, for the free charts and lists to get you started or to advance you further:
- List of Refined Processed Carbohydrates (high calorie unhealthy foods to avoid or limit for either good health, weight maintenance, or weight loss)
- Calories in Fruit Chart (for either weight maintenance or weight loss)
- Calories in Vegetables Chart (for either weight maintenance or weight loss).
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