Frequently Asked Questions

How Many Calories Do I Need?

Ask the Dietitian: How Many Calories Do You Need?
by Jennifer May, M.S., R.D., M.S.
For DietWatch

Q: How many calories should I eat? I have been trying to stay at or under 1200 -- that includes pizza and a malted milk this week. Does it matter how I eat my foods? Should grains be with a fruit, etc.?

A: The number of calories you need in order to lose weight will depend on your current weight, age, height and build, and activity level. When you enrolled in DietWatch, you should have completed a brief assessment that gave you a calorie goal based on this information. Use DietWatch's Daily Calorie Balance as a guide. If you are consuming fewer calories than you are burning off (through daily activity, formal exercise, and regular metabolic functions), then you will lose weight. Please bear in mind that your daily calorie balance is only an estimate; however, the more consistent and accurate you are about logging your food intake and your exercise, the more useful your daily calorie balance will be.

Remember that the quality of the foods you eat is just as important as the quantity. Planning a calorie budget is very similar to planning out your financial budget. When dollars are limited, you must pay for the essential items before you are able to purchase any "extras." Similarly, when you are limiting your calories, you must plan to get all your nutrients into your calorie allotment before "budgeting" for empty-calorie treats. Just as you wouldn't buy an expensive stereo and leave your mortgage unpaid, it's unwise to "spend" your calories on junk food and not get the vitamins and minerals your body needs. You also need to balance your meals with complex carbohydrates (fruits, vegetables, whole grains), protein, and healthy fats. This will help keep you from becoming hungry too soon, and it is better for balancing blood sugars to help prevent sudden drops and fatigue. Fortunately, DietWatch makes planning your calorie budget a snap!

You may have noticed that we don't offer any meal plans below 1200 calories; indeed, if you go below 1200, you will get an automatic "poor" score for your calorie consumption for that day. This is because cutting your calories too low poses several health risks. The lower you slash your calorie intake, the harder it is to get those nutrients. Also, you could slow down your metabolism and end up putting your body into "starvation mode" -- meaning that instead of burning fat rapidly, your body struggles to hang onto every calorie. We strongly discourage you from cutting calories below 1200 without a physician's approval and supervision.

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Jennifer May, M.S., R.D., M.S. is the Manager of Nutrition Services for DietWatch. Jennifer has provided nutrition and fitness counseling in a variety of settings, including medical facilities, assisted living communities, health and wellness organizations, and educational institutions. She has also produced articles, newsletters, and other educational materials and has appeared on radio and television. Jennifer holds two master's degrees from Indiana University, one in nutrition science and one in exercise physiology.

posted by Tanya @ 3:18 AM