On this episode of the LHP, we speak with Debbie James, RDN, and LAF Master Trainer, Heather Edson, on ways to stay healthy and fit this holiday season!
How many calories should I consume to maintain a weight of 148 pounds? I am a female, 59 years old, medium frame.
– Linda H.
Your estimated energy needs are in the range of 1800-2000 Calories for weight maintenance, depending on your height and physical activity level. Keep in mind these estimates are based on calculations from decades-old equations. Your actual caloric requirement may vary from these due to your personal physiology/body chemistry.
A sample 1800 calorie diet:
Meal: 1 cup melon, 2 eggs, 1 teaspoon oil, 1 cup bran cereal, 1 cup 2% milk
Snack: 1 string cheese, 1 orange
Meal: 1 cup coleslaw, 3 ounces pulled pork (no sauce), small ear corn on the cob, 1 cup 2% milk
Snack: ¼ C hummus, celery and carrots
Meal: 1 cup green beans, 3 ounces tilapia, 1 spoon tartar sauce, 2/3 cup brown rice, 1 cup 2% milk
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
On this episode of ‘Ask A Trainer’ we speak with LA Fitness Pro Results® trainer Morgan C., and get her expert advice on how much weight is too much to lose within a month.