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EatingWell 7-Day Meal Plan Help

How to choose the right calorie level for your 7-day meal plans.


READER'S COMMENT:
"To anonymous who said "ome one is not proof reading this article. I weight 131x12= 1,572 if I subtract 1,000 as it states I would be eating 572 calories this is not correct. I was taught your weight times 10 to loose weight and times 12...
COMMENTS POSTEDsort icon

To anonymous who said "ome one is not proof reading this article. I weight 131x12= 1,572 if I subtract 1,000 as it states I would be eating 572 calories this is not correct. I was taught your weight times 10 to loose weight and times 12 to maintain. " The article CLEARLY states that if the number is less than 1200 that you should follow the 1200 calorie meal plan...don't criticize the article...try reading it more closely...k? And to everyone criticizing the article...You only subtract 1000 if you want to lose 2 or more pounds a week...Like, if you are really overweight...like me. I am 5'9" and weigh about 230...so...230x12=2760 to maintain, -500=2260 to lose 1 lb a week, -100=1760 to lose 2 lbs a week...I have been trying to stay even under that and eat around 1200-1400 a day and am having great success and NEVER feel hungry...you can eat soo much food with so few calories! I am currently losing between 2 and 4 pounds a week! Thanks EATING WELL!

Anonymous

12/28/2013 - 10:42pm

Just eat low carb, low fat, healthy foods in MODERATION!

Anonymous

09/05/2013 - 12:25pm

Here's a ringer for you...I lost 25 lbs in 4 months eating anywhere from 1600-2200 calories a day and only did minimal exercise (1 hour of Zumba 2x a week) and NEVER felt hungry. Maybe because I didn't do the calorie thing, I did the low carb thing. Hmmmm, something to think about.

Anonymous

09/03/2013 - 2:19pm

some one is not proof reading this article. I weight 131x12= 1,572 if I subtract 1,000 as it states I would be eating 572 calories this is not correct. I was taught your weight times 10 to loose weight and times 12 to maintain.

Anonymous

08/25/2013 - 7:52pm

Many of you could use Myfitnesspal.com to find what your caloric intake should be, with or without exercise. I have found it to be very helpful keeping me on track during my 90 day challenges...As long as you are truthful when setting it up it will work for you!

Anonymous

03/19/2013 - 1:23pm

This article gives a great way to estimate based on SIMPLE calculations. Then, if you're feeling too tired and worn down even though you're eating correctly, bump it up 200 calories a day. If you're not losing wieght, bump it down 200 calories a day. Of course there are more accurate ways to do it! A 200 Ib person with 12% body fat will burn WAY more calories than a 200 Ib person with 50% body fat. That's not the point. The point is that this gives you a starting point. If you're really serious about knowing your exact caloric output, get in a Bod Pod and figure out your body fat % and resting metabolic rate, then calculate your exact caloric expenditure throughout the day with a pedometer and a workout monitor. Even this is just an estimate, though. When I was on a college track program and needed to lose 8-10 Ib's during pre-season, the Bod Pod told me my resting met rate was 1800, but that was if I sat on my butt all day. It said that I probably burn 2700 calories based on my workouts, and I was running/lifting for two hours a day. I started eating 2200 a day, and lost more than 1 pound per week. What does that tell me? I was probably burning closer to 3000 calories a day. What's my point? It's all estimates. Go into a calorie deficit and see how it feels for two weeks. Weigh yourself in your morning and stay on a consistent routine, otherwise water wieght can make you flucuate up to 8 Pounds in a couple days, which will throw off your estimates of actual fat loss.

Anonymous

03/19/2013 - 9:25am

Im not sure why no one is getting this, the husband who is 170 x 12 =2040-500=1540 in order to lose 1-2 lbs otherwise if you are light enough stay at 1200 calories and if you are not losing either exercise more or have more raw veggies(raw fresh veg juice is better you get more nutrients)

slc

Anonymous

03/11/2013 - 12:14am

Umm, here's the thing. READ the entire article. There is no perfect formula. Everybody's activity level differs, everybody's metabolism differs. It requires a deficit of 3500 calories to lose one pound. So if you want to be a go-getter, figure what your normal eating habits were... Figure the calories. Now subtract 3500. That should equal a loss of 1lb. There is no exact science people. But eating less than 1200 cals a day will put your body into protective mode, and you won't continuously lose weight, because your body will begin shutting down its metabolic rate to store what it can. The article says to eat at least 1200.

Anonymous

03/10/2013 - 1:54pm

Stop criticizing people who point out that the calculation is wrong; they are correct. I know for a fact that I burn 1300 calories a day with no activity because I have had that measured, so a formula that suggests I should eat 600 calories a day-- or just round up 600 calories?!-- is clearly not effective. There are much more accurate ways to calculate how much you should be eating.

Anonymous

02/23/2013 - 11:48am

With the reading skills some of you have, I'm surprised you can write. Go back and read the article - especially the part about getting under 1200 when you do the calculation. Good grief.

Anonymous

02/07/2013 - 1:28pm



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