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From:	Just Me (67.137.157.170)
Subject:	Re: calories needed
Date:	February 16, 2012 at 11:43 am PST

In Reply to: calories needed posted by Amelyg on February 16, 2012 at 11:16 am:

Hi amelyg,

Obviously, I'm not Dr. Graham, but it's my understanding that he's having spotty internet connection in Costa Rica, so I thought I'd pitch in during the meantime.

You may find this response of Dr. Graham's useful:

http://www.vegsource.com/talk/raw/messages/100035409.html

"I believe we need to eat enough calories, preferably in the 811rv ratio, to meet our requirements. That means enough to maintain weight if that is what is desired, or to gain or lose, if either is the goal. No more, no less. Simple. I do not make a blanket statement as to how many calories per day a person should eat. The numbers vary widely, from somewhat under 2000 to four times that much and more, depending upon physique, activity level, physiological efficiency, etc."

Also, hopefully this post will aid you in calculating your approximate caloric needs:

http://www.vegsource.com/talk/raw/messages/100036208.html

"Below I offer two guidelines for estimating the number of calories you should consider eating each day. Both of them begin by multiplying your body weight (or your ideal/desired body weight) by 10. This provides a rough estimate of your resting basal metabolic rate (BMR)--the number of calories required to operate your brain, organs, and all essential functions. . . . then, depending on your activity level, I offer the following calculations. . . . I suggest that a healthy athletic person should utilize at least as many calories in physical endeavors as they use for their resting BMR. (Resting BMR is equivalent to 10 times your ideal body weight). This means, for instance, that a 150-pound man who uses 1,500 calories as his baseline should also use at least another 1,500 calories in his activities for the day, on average, for a total of 3000 calories. . . . To be abudantly clear, I would like to reiterate: Good nutrition literally hinges upon us being fit enough to be healthy. . . . That said, if you are a less-active person wending your way toward fitness and health, here are some guidelines for caloric intake. If your work and the rest of your day is relatively sedentary, add another 200 calories to the BMR estimate described above. Then add calories for exercise, perhaps 300-600 calories per session. It could be more or less, depending upon the frequency, intensity, and duration of your fitness sessions. If you also have a physically demanding job, you might require another 800 to 1600 additional calories."

And, it goes on with more examples . . but, hopefully you get the idea. Rule of thumb is to up the calories if over a period of time you are unintentionally losing weight or drop the calories (add more greens and delete a bit of fruit) or add more physical activity if over time you are unintentionally gaining weight." The 80-10-10 Diet pp. 167-168

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