Calorie Intake for Weight Loss

Healthy high fiber foods help you control your calorie intake for weight loss because…

    High fiber foods supply nutrition.
    High fiber foods satisfy hunger.
    High fiber foods burn calories.

Does your typical diet exceed the the number of calories recommended for your lifestyle?

To lose weight you need a healthy eating plan that reducescalories, without taking away nutrition. If you are ready to move toward your weight loss success — then take your first step

  • Swap high-calorie, low-nutrition foods:
    highly processed foods, prepackaged convenience foods, sugar filled baked goods, and any product with saturated fats or refined flours
  • For nutrient-dense, high fiber foods:
    colorful vegetables, good tasting fruits, berries, or melons, crunchy nuts and seeds, comforting and satisfying lentils, legumes, or beans, and most whole-grain products
Remember
Nuts are high in calories and fats and fruits are high in sugar.

Foods high in fiber are usually very low in fat and calories — but they are very rich in the vitamins and minerals. These foods can help trim your calorie intake for weight loss, without hurting your health.

Whole grain breads and pastas provide good nutrition and can help make your weight loss a healthy success.

Calories Needed to Maintain Current Weight

Activity Level
Gender Age
(years)
Sedentary Moderately
Active
Active
Medicine Dietary Reference Intakes Macronutrients Report, 2002. Calorie intake is based on Estimated Energy Requirements (EER) calculated by gender, age, and activity level for reference-sized individuals.
Sedentary includes light physical activity associated with typical day-to-day life.
Moderately active includes typical day-to-day activities plus the equivalent of walking 1.5 to 3 miles per day (at a quick pace, a mile in 15 to 20 minutes).
Active includes the day-to-day activity plus the equivalent of walking more than 3 miles per day (at a quick pace).
Child 2-3 1,000 1,000-1,400 1,000-1,400
Female 4-8
9-13
14-18
19-30
31-50
51+
1,200
1,600
1,800
2,000
1,800
1,600
1,400-1,600
1,600-2,000
2,000
2,000-2,200
2,000
1,800
1,400-1,800
1,800-2,200
2,400
2,400
2,200
2,000-2,200
Male 4-8
9-13
14-18
19-30
31-50
51+
1,400
1,800
2,200
2,400
2,200
2,000
1,400-1,600
1,800-2,200
2,400-2,800
2,600-2,800
2,400-2,600
2,200-2,400
1,600-2,000
2,000-2,600
2,800-3,200
3,000
2,800-3,000
2,400-2,800