I have a few pounds I want to lose

I have a few pounds I want to lose. Well it's more than a few actually. My goal weight is 135lbs. Even though I am walking everyday now, I have to also watch the number of calories I am consuming too. I need to make sure I am consuming enough calories for my body to function properly, but not too many that I can't burn then off as fuel.

One of the difficult things to do is to determine how many calories is the right answer. Too few and my body will continue to store fat, too many an the excess fuel will turn into fat. That's where this simple equation comes in:


Determine How Many Calories You Need

Your weight goal: ________

Multiply by:
x 10 if you don't exercise at all

x 13 if you rarely exercise
or only play the occasional weekend golf or tennis game

x 15 if you regularly exercise
(swim, walk, or jog) for 30 to 60 minutes most days of the week

Total daily calories needed: ________

Aim for this number every day to reach and maintain your weight goal.


To up your daily calorie allotment, move more. Going from being inactive to walking your dog every other day means you can multiply your weight goal by 13 rather than 10. For a 150-pound woman, that's an increase of 450 calories per day: So you could add one slice of whole wheat toast, 1 tablespoon of almond butter, 1 cup of grapes, and ¼ cup of semisweet chocolate chips to your daily diet without gaining.

40% of those who say they are trying to lose weight are not making an effort to reduce the calories they consume.

Q: Which type of calorie turns into fat faster?

A. Sugar B. Protein C. Carbs D. Fat

Source: The Right Way to Lose Weight Over 40