Your caloric needs on a daily basis all depend on a couple things. Your daily activity as well as your lean factor. The more muscle you have, the more calories and nutrients your body needs because muscles feed on them, as well as with more muscle, the faster your metabolism is  and a need to refuel. Imagine that?! Assuming that the lean factor is about a 3 (on a scale on 1-4) and average activity is about 2 (that’s about 4 days a week), here are the average daily caloric requirements:

Weight                                   Average Caloric Requirements  

130                                         Male: ~2100        Female: ~2000

170                                         Male: ~2600        Female: ~2170

200                                         Male: ~2400        Female: ~2300

230                                         Male: ~3519        Female: ~2640

*Please remember these numbers are based on a people that have more muscle than fat. Please consult a professional, such as myself, for exact numbers and calculations.

Veggies, Veggies, Veggies!

Vegetables may be fresh, frozen, canned, or dried, and may be whole, cut-up, or pureed. Choose canned vegetables labeled as “reduced sodium” or “no-salt-added.” They foods are great for weight control, and daily nutrients:

1. Cooked Asparagus : 20 cal., 3g. carbs., 2g. protein., 0g. fat

2. Raw Celery: 8 cal., 2g, carbs., 1g. protein, 0g. fat

3. Raw Cucumbers: 8 cal., 2g. carbs., 0 protein/fat

4.Raw red/green peppers: 12 cal., 3g carbs., 0g protein/fat

Foods such as celery, asparagus and cucumbers have NEGATIVE calories. What a great word in this context. This means it takes more calories to digest it then there actually is in the food. Your body uses heat energy to digest food, which burns calories. So,  you are actually  burning these foods away, while simultaneously eating them!

Hope that made your day 🙂


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