how much should one consume?

Here is a basic guideline for caloric consumption, to be adjusted in accordance with your own unique institution as necessary :

-start with finding your RMR, resting metabolic rate.  you can find this out by taking your healthy weight and multiplying by 10 per pound.  ie.  at 5'6", my healthy weight is about 130 lbs... 130 x 10 = 1300

                       ADD TO...

-next, you will need to consider your basic daily activity level, and add one of the following percentages to your RMR #:

very active : 50-80% of your RMR
moderately active : 50% of your RMR
sedentary : 20-40% of your RMR


ie.  if you are working a desk job and are seated most of the day, but work on the 2nd floor which requires you climb a flight of stairs several times daily.... use an amount of about 30%


** note the above amounts should not take into consideration any deliberate exercise you perform

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-Calculate your approximate calories burned during deliberate exercise.  This amount can easily be estimated by recording the # from the cardio machine on which you are exercising.  Another valuable resource is the Body Bugg which keeps track of the calories you've consumed and burned.

FINALLY ...

-If your goal is to lose weight, you must create a calorie deficit.  In other words, you will need to take in less calories than you burn on a daily basis.  Ideally, this amount should be between 15-20% subtracted from your above total.  Any more than this, and you will find yourself hungry and wanting to overeat.

Some important things to note when trying to lose weight are:

-The H= N/C formula devised by Dr. Joel Fuhrman (http://www.drfuhrman.com/) in his brilliant book EAT TO LIVE.  Health = Nutrient Density/ Calories.  You want foods that pack as many nutrients in as few calories as possible.  So, the top (N) number should be much higher than the (C) denominator.  Nutrient dense foods ensure your body has adequate fuel to keep energized and vibrant.   One such food is spinach and any darker leafy greens and darker vegetables.

-Try to divide your calories evenly between four daily meals.  So if your final calorie count above amounts to 2,000/ daily... have four meals at 500 calories each spaced out over 16 hours (1 meal per four hours).  Make sure each of your meals consists of a combination of... ie. carbs (complex-potatoes, yams, sweet potatoes), lean protein (quinoa, small-medium sized fish, beans).  2/3 carb, 1/3 protein.  It's helpful to have a basic food scale to measure out your portions, but you can always estimate by using food charts that can be found online or in nutrition books and packaged food labels.

-Cut out all white foods.  White sugar/ white flour/ pasta all have very little nutritional value and your body works extra hard to process them, when that energy could be put to much better use elsewhere!