Caloric Needs and Portion Sizes
So, how many calories do you need? WebMD offers a calorie estimate based on gender, age and level of activity. Female Age Lightly Active Moderately Active Active 19-30 1800-2000 calories 2000-2200 calories 2400 calories 31-50 1800 calories 2000 calories 2200 calories 51+ 1600 calories 1800 calories 2000-2200 calories Male Age Lightly Active Moderately Active Active 19-30 2400-2600 calories 2600-2800 calories 3000 calories 31-50 2200-2400 calories 2400-2600 calories 2800-3000 calories 51+ 2000-2200 calories 2200-2400 calories 2400-2800 calories |
Sugars and Fats should attempt to be limited by your caloric needs. This chart serves as a basic guide for fat and sugar consumption. Daily Caloric Needs Recommended Daily Serving Size Sugars 1600 calories 6 tsp/day, 22 grams 2200 calories 12 tsp/day, 44 grams 2800 calories 18 tsp/day, 66 grams Daily Caloric Needs Recommended Daily Serving Size Fats 1600 calories 53 grams 2200 calories 73 grams 2800 calories 93 grams |
As previously mentioned, portion sizes are extremely important. Here is a quick and easy portion size chart!