What should i eat to get this calories per day?

Question

I did a calorie per day calculator thing.

Its saying on a normal daily basis im eating 2127

calpries per day. and im 14 yo, 5", and 145 lbs.

not good.

its saying to lose a better ammount of weight i should eat 1701 calories per day.

t lsoe extreme weight i should eat 1276 calories per day.

well, im going to take antoher step and do 1000 calroies per day.

Tell me what i should eat each day and how much to get 1,000 calories per day.

also, if you think going 1,000 is bad, then what should i eat and how much to get 1200 calories per day?

thanks

Answer 1

If your going to be exercising a lot, 1000 or even 1200 calories would not be enough. I suggest you go with the 1800-2000 calories. Your body needs fuel, and not giving it enough will only put it into shock and will start storing a little fat. And at your age, you need extra calories for growth anyway.

Eat foods high in protein (chicken, dairy products, meat, etc) for muscle development and eat plenty of carbs (pasta, rice, bread, etc.) for energy during your workouts.

Workout 1-2 hours per day, combining a session of weight lifting with some cardio. Rest 2 days per week.

E-mail me with questions.

Answer 2

I would eat about 1200 a day if I was you since you are young and still developing.  To reach this goal you should have fruits or a hearty GOOD cereal for breakfast (dont put any sugar on top or add whipped cream, just find a fruit that you like.)  For lunch have a salad with a light amount of light dressing; try to find a light vinagerette.  For dinner have another salad or some skinless all white lean chicken, in a small portion, with a light sauce.  Drink plenty of water!

Good Luck!!

Answer 3

You definitely should NOT cut your calories from 2127 down to 1000 calories a day.  Under no circumstances should you ever intake fewer than 1200 calories per day.  That is even an extreme step from where you are right now.  Keep in mind that when you cut your calories almost in half, your body will naturally go into what I would call "fight mode."  This is due to the fact that your body will think it is suffering from starvation and as a result will actually slow down your metabolism, burn less calories, and attempt to store calories and fat to where there is enough glucose to produce ATP which is necessary for many of the major functions of your body and is a major component of metabolic processes.

If you have a healthy calorie range in mind, you should try a website called The Daily Plate.  This website helps you to design well-balanced meals with a specific calorie target range in mind.  

Also, keep in mind that if you add exercise into your routine, you will be burning off even more calories and may be able to eat the 1700 calories a day due to the fact that those calories will not be stored as fat as you burn them off.  

Answer 4

Alright, basically 1,200 calories a day is what people consider to be healthy and provides you the energy to be "alive". From the start now, go with 1,500 calories and go down slowly to 1,200 calories. You could try and hit 1,000 calories but if you notice any dizziness, immediately stop going for 1,000 and head back to 1,200. Don't change your calorie in-take too drastically as this is new to your body. Just eat healthy, and enough to keep you full. Research on some food that can keep your stomach full through most of the time. Stay away from the junkfood, fastfood, soda, and all of that. You don't need it. It may taste delicious and all, but what is it really doing to your body? Anything good? Though, I'm not saying to completely cut it out as that is not good either. You can try giving yourself a one-day break on your healthy eating and that one-day break, you can eat what you would prefer to eat! Good luck~

Answer 5

You're ******* 14. You're FINE. Curvy girls are s**y anyway, and attract more mature girls because wider hips signify a good childbearing figure.

Answer 6

1200 Calories is too little. Your body will go into starvation mode, killing your metabolism and making weight loss impossible.

Do high protein, low calorie meals.  200-300 calories 5-6 times per day.

Ideas for meals:

4 oz chicken breast

1c Kashi Rice

Protein Bar

Smoothies

1 tbsp peanut butter

1 tbsp honey

Whole grain bread

Be creative! As long as you watch the amounts, you can eat most anything.

Answer 7

You shouldnt restrict the amount of calories you consume per day.  This will only lower your metabolism and make you become more out of shape.  If you are sedentary and do not participate in any physical activities then you should follow the 40-30-30 ratio.  40% of your calories should come from carbs.  30% of your calories should come from HEALTHY fats.  30% of your calories should come from proteins.  Bodybuilders believe that nutrition is far more important than the intensity of their training.  

You have a basal metabolic requirement which is the minimum amount of calories you should consume just to survive and function normally.  Limiting your caloric intake per day is not the best way to lose weight.  You should become more active.  

Here are the 3 steps to lose weight.

1.  Cardiovascular exercise.  (Many exercises use over 1,000 calories per hour.  I personally expend over 2,000 calories per day and sometimes over 5,000 calories per day, just on exercises such as running, swimming, or cycling.  P.S.  Michael Phelps consumes over 12,000 calories per day and he doesnt have an ounce of unnecessary fat on his body because he is PHYSICALLY ACTIVE.)

2.  IF YOU MUST RESTRICT YOUR CALORIES, follow the 40-30-30 plan.  Healthy fats are from peanuts, olive oil, flax-seed oil etc.  Avoid fats that are hydrogenated fats or trans fats.  You need to look at nutritional infos on everything you eat.  Healthy fats actually boost up your metabolism.  If you avoid fats in your nutrition your body will cease to produce hormones and anyone lacking hormones will tend to have less lean muscle and more fat on their bodies.

3.  If you are not physically fit and you dislike running or swimming, then you should try lifting weights.  This is the easiest way for non-athletes to achieve physical results.  You start building muscles that are more for strength and completely irrelevant to most sports.  This is not as easy as it sounds.  However, weight training will definitely speed up your metabolism and help you burn fat and build some muscle atleast.  You will look thinner at the same weight or atleast lose weight because your body will adapt to the stresses.  Weight training can be done by anyone.  This doesnt make you fit however.  You might become stronger but that doesnt mean you will keep up with the real athletes.

Answer 8

I know everyone says it's bad to eat that small a number of calories, but if it's only for temporary weight loss, then it is fine. Even still, I would go for 1200 calories a day, not 1000, but it's up to you. As for figuring out what to eat, a great website for that is www.TheDailyPlate.com. Check it out. It's a whole weight loss site with an online tracker for your daily intake, and they have a database listing nutritional info for all packaged foods and many unprocessed foods, as well.