Running head: CALORIE CALCULATIONS 1

Calorie Calculations
Abigail Woodall
Wellness
August 29, 2014
Coach Taylor
CALORIE CALCULATIONS 2


Calorie Calculations
2. I want you to calculate your personal food & energy needs. Example: What is your caloric
need and what is your actual caloric intake and use? In other words...How much of the food you
eat, are you actually burning off?
I am obese. My BMI is 32.9. I decided to write down all that I ate in one day to really
see how many calories I am consuming. I was shocked. I didnt know that I was eating so many
calories in a day! According to WebMD to lose about a pound a week, I need to eat 500 calories
less than recommended each day (WebMD). This would mean that a teenager who is
moderately active should consume around 2000-2200 calories a day and for me, I would need to
consume only 1500-1700 calories a day. After tracking just one day, I can see that I have some
work to do. On average, I think I consume roughly 3000-3500 calories. My body is only using a
maximum of 2200 calories a day, which means those extra 1300 calories are being stored as fat.
I showed this activity to my mom and we discussed ways to help me use my diet to lose
weight. The first thing I pointed out to her was that there are healthy alternatives to the foods
that I am already consuming. For example, if I just chose egg whites instead of whole eggs I
could save myself 167 calories. I went through my food log and made a few changes. After I
went through the day, I was able to arrive at my daily goal of 1500-1700 calories.
I will continue to monitor and log my foods. This will take some work and effort. I think
it will take some planning too. If I dont plan and continue to eat like I normally do, I will never
lose weight and most likely will continue to gain weight. I think my biggest obstacle is my dad.
He has a super high metabolism and does a lot of running and weightlifting. He eats anything
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and encourages me to eat more. I will try to educate him when he comes back from his training
mission. Hopefully by showing him these numbers he will see that I need to consume a lot fewer
calories in my day.
Food Calories Alternative
Food Choice
Calories Difference
2 Whole eggs scrambled 199 2 egg whites 32 167
1 tsp butter 124 Skip the butter 0 124
2 slices whole wheat toast 120 Keep 120 0
1 slice cheddar cheese 113 Fat Free
Cheddar
45 68
2 slices Canadian bacon 70 Keep 70 0
1 apple 116 Keep 116 0
1 cup whole milk 150 Almond Milk 40 110
2 tbl. Hersheys chocolate
syrup
100 Skip 0 100
1 Starbucks cake pops 170 Strawberries
with fat free
cream cheese
90 80
2 slices pepperoni pizza 362 whole wheat
English
muffin, tomato
slices, fat free
160 202
CALORIE CALCULATIONS 4


mozzarella
cheese
Celery sticks 18 Keep 18 0
2 tbl. Ranch dressing 135 Reduced fat
ranch dressing
66 69
1 bag of microwave
popcorn
250 100 calorie
popcorn
100 150
1 cup white rice 182 Brown rice 150 32
cup ground beef 315 Lean ground
beef
160 155
1 cup corn 133 Keep 133 0
3 corn tortillas 135 Keep 135 0
avocado 140 avocado 70 70
2 tbl. Sour cream 60 peppers 30 40
1 cup whole milk 150 Almond milk 40 110
6 oreos 322 Turkey and fat
free cheese roll
110 212
3364 1685 1689



CALORIE CALCULATIONS 5



Citations
WebMD. How Many Calories Do You Really Need? Weight Loss and Diet Plans.
WebMD. <http://www.webmd.com/diet/calories-chart 2014.