How much intake?

How much intake do you need?
1.  Your weight in pounds:____
2.  Basic calorie needs.  Multiply line 1 by 11:____
3.  Physical activity.  Multiply line 2 by 20% if you currently get no exercise, 30% for light exercise (2 hours a day on your feet), 40% for moderate exercise every day, or 50% for intense exercise 3 or 4 days a week:____
4. Your daily calorie needs.  Add line 2 and line 3:____
5.  Subtract 500 calories.  This is your daily calorie intake to lose weight:____ 
Does that mean you need to count calories for the rest of your life?  No.  But you should spend a few days documenting your complete calorie intake.  Not only will this teach you good eating habits, but it will help you learn what foods are good and bad when it comes to the amount of calories.
It’s all about making smart choices.  Once you have gotten used to keeping an eye on your caloric intake, it’ll become second nature to know when to know when enough is enough.


  1. hiya – this is a great site with good information. Just wondering, if I lift 5 times a week (and also do cardio 5 times a week for 35 min), should I classify myself as a light or moderate exerciser?I have maintained my weight and measurements with my training and what I eat (although I haven\’t really been watching what I eat). But I am going to start cutting and try to get some definition – something I should\’ve been doing a long time ago but I am just too lazy I guess. Anyways, so I am trying to figure out my base calorie intake so I can make sure I have a calorie deficit everyday anyways, keep up the good work on your blog :)

  2. hi-any suggestions to put on healthy weight? I need to eat lower fat due to familial cholesterol…..but you can only eat so much if you are keeping sugar and fats low plus trying to keep moderatly cardio fit.

  3. Hey!I just recently found your blog site and it\’s very inspirational and some great tips are found here!As for me. I\’m looking forward to loosing some weight. I\’m 280 and I would like to know what do I got to do to start me off to the road of loosing weight. I would love to loose 40 pounds but if I could loose 80 all the better. I have been watching what I\’ve been eating, and I have been changing my diet and I have been doing some light exercise.Everyday I do 2 sets of 15 pushups and I try to go for a half an hour walk every other day.I would like to learn more.Thank you in advance!

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