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I use approximately 1930 calories per day. To meet your weight loss goal, try to limit your calories to 1430 calories per day. That way, you will lose approximately 1 lb. per week, as 1 lb. of fat equals about 3,500 calories.
The recommended distribution of your daily calories is:
Carbohydrates: 214g
Protein: 36g
Fat: 48g
The recommended daily amounts of key vitamins and minerals are:
Sodium:2400mg
Calcium:1000mg
Cholesterol:300mg
Vitamin D:5mcg
Vitamin C:60mg
Iron:15mg
Folate:180mcg
Vitamin B12:2mcg
When you reach your weight goal, you can gradually increase your intake to 1780.
Diet Calendar Entries for 13 September 2010:
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1265 kcal
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Fat: 36.00g | Prot: 61.53g | Carb: 167.53g.
Breakfast: mocha, coffee, fiber one. Lunch: Smart Deli Baked Ham Style, Red Tomatoes, Mayonnaise, 98% Fat Free Whole Wheat Tortillas. Dinner: Butter, Sourdough Artisan Bread, Red Table Wine, Spaghetti, Parmesan Cheese (Grated), Tomato Sauce. more...
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1792 kcal
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Activities & Exercise:
Driving - 20 minutes, Bicycling (slow) - 11/mph - 35 minutes, Resting - 15 hours and 5 minutes, Sleeping - 8 hours. more...
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