(Remember that in general the boy needs as much as his father, and the girl as much as her mother.)
| MAN (per day): | |
| At rest | 1800 to 2000 C. |
| Sedentary | 2200 to 2800 C. |
| Working | 3500 to 4000 C. |
| WOMAN (per day): | |
| At rest | 1600 to 1800 C. |
| Sedentary occupations (bookkeeper, etc.) | 2000 to 2200 C. |
| Occupations involving standing, walking, or | |
| manual labor (general housekeeping, etc.) | 2200 to 2500 C. |
| Occupations requiring strength (laundress, etc.) | 2500 to 3000 C. |
| (ROSE.) |
Example of Finding Number of Calories Needed
1. Determine normal weight by rule.
2. Multiply normal weight by number of calories needed per pound per day.
For example, say you weigh 220 or 125 lbs., but by the rule for your height your weight should be 150 lbs.; then 150 would be the number you would use.
Work Out Your Requirements
By the rule I have given, adults require 15-20 Calories per pound per day, depending upon activity. For example, if you have no physical activities, then take the lowest figure, 15. 150x15—2250. Therefore your requirement, if your weight should be 150, is 2250 Calories per day.
Now, if you want to lose, cut down 500-1000 Calories per day from that.
Five hundred Calories equal approximately 2 ounces of fat. Two ounces per day would be about 4 pounds per month, or 48 pounds per year. Cutting out 1000 Calories per day would equal a reduction of approximately 8 pounds per month, or 96 pounds per year. These pounds you can absolutely lose by having a knowledge of food values (calories) and regulating your intake accordingly. You can now see the importance of a knowledge of calories.