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How many calories and fat grams are you supposed to have a day?

I weigh about 125 pounds. I am only 14 but i need to get my weight down to about 113 for school and stuff. I need to know how much fat/calories do i need per day so get my weight down. Also some healthy food ideas for lunch and dinner. My breakfast meal usually consist of special k cereal and a glass of orange juice, bagel with blueberry cream cheese, fiber bar, or waffles. So if anyone has ideas for meals that are healthy and yummy let me know 🙂

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One Response to “How many calories and fat grams are you supposed to have a day?”

  1. αѕнℓєy ℓαυяєη said :

    Hi! What you’ll need to do first is calculate your Basal Metabolic Rate (BMR — google “BMR calculator” and enter your current height, weight, and age.) This will tell you how many calories you should be eating per day to maintain your weight.

    When you figure out that number, subtract 400-500 calories and ONLY allow yourself to intake that many. Whether you exercise off an additional 500 calories or eat 500 calories left, doing this should make you lose about one pound per week.

    3500 calories = 1 pound

    (-500 calories) for 7 days = -3500 calories

    Each meal should contain protein. Maybe try the Special K Protein cereal, or mix in some egg whites for breakfast each day. Try only eating half of a bagel with light cream cheese or almond butter. Squeeze in as many fruits and vegetables as you can into each meal as well. Good luck!


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