Many factors influence caloric needs, including your current weight and activity level.  The rule of thumb to loose one pound a week is to eat 3,600 calories fewer calories that week.  This is approximately 500 calories per day. 

To lose two pounds a week requires consuming 1,000 less calories per day. To calculate the calories you need to maintain your current weight, multiply your current weight by the appropriate number below:

                          Women           Men

                              12               15        Sedentary

                              15               17        Moderately Active

For the first month, try the lesser of 1,000 calories or 50% of your maintenance calorie intake.  But don’t intake less than 1,200 calories a day or your body’s metabolism may slow down and you won’t loose as fast! 

Determine your limits while dieting.  You will need extra protein to keep your metabolism active.  If you have any health problems, have your doctor monitor you for the first 30 days.  The following limits were mine, so create your own starting with your current Maintenance values: 

Daily Food Consumption    Reducing         Maintenance (150 lbs)

     Calories                      1,200   (67%)        1,800

     Protein Grams                  90  (150%)        50-60

     Fat Grams                       30   (85%)        30-50

     Carbohydrate Grams          80   (40%)       200-260

     Weekly Weight Loss Goal 1-2 pounds

Using the Excel Spreadsheet in "Forms", customize it to reflect your own plan:

      Cell             Contents          

      I01 & I05      Starting Weight

      I07              Goal Weight

      L03              Your daily calorie limit

      M03             Your daily protein limit in grams

      N03             Your daily fat limit in grams

      O03             Your daily carbohydrate limit in grams

      P03              Your daily sodium limit in grams

      C13-C101      Calendar dates for diet

     D13-D101      Calendar day for diet