Morning Weight: 245 (Food Diary 2008-04-15)

• Recommended Daily Calorie Intake Calculation For 245 Pounds
• Calories burned while walking and standing
• Food Measurement Conversions

• 1 apple (5.5oz. or 154g) - Medium: 81 cal.
• 1 cup "lite" lemonade ~50 cal. (fitday: 39.5)
• 11 oz. cream of wheat ~205 cal. (fitday 1 cup cooked = 8oz)
• 1 oz. raisins ~116 cal. (fitday: small box 1.5oz) (300kc/100g.)
• 1 oz. granola ~100 cal.
• 10 oz. mixed fruits - ~65 cal. (watermelon cup = 48 cal.)
• 2 oz. watermellon slices, 3 oz. cantelope slices, 3 oz. honeydew slices, 2 oz. pineapple

• 10 oz. fruits - mix of watermelon, sugar melon - ~65 cal. (fitday:cantelope 54.6 cal/cup)
• 1 oz (28 g.) bite size cheddar cheese crackers - 130 cal.
• 40g dried blueberries - 140 cal. (stoneridge orchards: blueberries + high fructose corn syrup, malic acid, sunflower oil, blueberry flavor, citric acid)
• Raw blueberries: 81 cal / cup... Sweetened - Approx 0.75 cup = 140cal

892 calories above fat 10% / carbs 83% / protein 7%

• 2 Oranges - produces 2 ounces of juice, 9 grams of carb, 1 gram protein ea - 47 cal each --- 124 cal
• Fitday says 62 cal each
• 1/3 cup dried cherries - 125 calories (Safeway: Dried red tart cherries, Sugar, sunflower oil)
• fitday says 0.6 cup sweetened frozen cherries = 138cal
• 800 cal
• large portion of salad (lettuce, black olives) 46 cal.
• 2oz. blue cheese dressing - 3 tbsp. - 231 cal.
• large serving yams - 1 cup cooked - 157 cal.
• large serving squash - 2 cup cooked - 152 cal.
• 2x3x0.5 candy brazed tofu - 182 cal / 1/2 cup (tofu raw firm) - 182 cal.
• Feeling very full after finishing....

• 6 fl. oz orange juice, - 80 cal.
• 8 ozs. fancy stuffed olives (with feta cheese and blue cheese) - ~350 cal.

• Fat sat: 10g / poly: 25g / Mono: 17g
• After snack of olives:
• Fat 35% 94g / Carb-55% (42 fiber) / Protein-10% 60g
• Fat: sat: 22g / poly: 28g / mono: 37g

Exercise: None

• Climb four flights of stairs - 1 min 25 seconds - out of breath
• Estimate: 40 flights - 15 minutes? - 30 minutes to go up and down, 540 calories

Nutrient requirements today: Am I meeting my nutrient requirements?

 [TodayPast]Create? [WeekPast]Create? 2 [WeeksPast]Create? Month

 Nutrient Units Intake RDA % RDA
 Vitamin A mcg_RE 969.87 1000 96.99   - 4% under
 Vitamin D mcg 0 5 0                  - 100% under
 Vitamin E mg_ATE 12.36 10 123.63
 Vitamin K mcg 2.13 80 2.67           - 98% under

 Nutrient Units Intake RDA % RDA
 Vitamin C mg 326.89 60 544.81
 Thiamin mg 1.52 1.2 126.41
 Riboflavin mg 0.954 1.3 73.38         - 27% under
 Vitamin B-6 mg 1.86 1.3 142.93        - 94% under
 Vitamin B-12 mcg 0.153 2.4 6.36       - 33% under
 Niacin mg 10.88 16 67.98
 Folate mcg 501.6 400 125.4

 Nutrient Units Intake RDA % RDA
 Iron mg 38.04 10 380.36
 Zinc mg 5.85 15 39.03                 - 60% under
 Selenium mcg 43.35 70 61.92           - 40% under
 Copper mg 1.68 --- ---

 Nutrient  Units Intake RDA % RDA
 Calcium    mg   1706   1000 170.6
 Phosphorus mg   937.72  700 133.96
 Magnesium  mg   303.92  420 72.36     - 28% under
 Sodium     mg   2782.2  ---  ---
 Potassium  mg   4024.7  ---  --

Note:

• Added with snack several multivitams, and melatonin.

Targets:

• 4-10 servings of fruits/veggies, 6-10 servings of grains, and 2-3 servings of protein each day
• Service size quiz
• So if I don’t exercise, I would try to only eat 900-1,400 per day, as my non-exercise maintenance requirement is 1,900, right? Well, not really. Experts say that men need to take in a minimum of 1,500 calories a day, or they probably aren’t getting enough nutrients (for women, the minimum is 1,200 per day). Source

Calculating daily calory need: http://recipes.howstuffworks.com/question457.htm -

• BMR + Thermic (calories consumed * 0.1) + activity...
• Harris-Benedict formula for BMR:
• 245 lbs, 41 years old, 70 inches tall - 2233.7 BMR - BMR represents 60-70% of calories burned
• thermic is calories used in digestion (0.1 * calories consumed) = 200
• Activites - http://recipes.howstuffworks.com/framed.htm?parent=question457.htm&url=http://www.nutristrategy.com/activitylist.htm
• 1 hr 2mph walking, 190 lbs - 216 calories

Some questions answered on this page:

• How many ounces in an orange? How many ounces of juice in one orange? 90 grams of orange juice equal how many ounces?
• How many ounces is an apple?