Knowing Nutrition

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Anonymous asked: hi again, i am 19.

Alright, so according to your height, weight, age and activity level, your estimated energy requirement is approx 2000Cal to maintain your current weight. So your first goal would be to gradually increase your calories up to 2000. As you have only been consuming 600cal, it would be difficult and a shock to your body to start eating 2000cal straight away. So start at days 1-3 eating 900cal, then days 4-6 1200cal, days 7-9 1500cal, days 10-12 1800cal and from day 13 onward 2000cal.

Once you feel comfortable there, you can increase your intake to between 2500 and 3000cal per day to gain 1 to 2 pounds per week. Currently your BMI is 15, so to get in to the healthy range (18.5 to 24.9) you need to be between 112-149pounds.

Also, just to ensure you are adequate amounts of vitamins and minerals, I would recommend taking a multivitamin. Carbs are an important part of a healthy diet and provide the body with the fuel it needs for proper organ function and physical activity. The recommended intakes for macronutrients is carbs 50%, fats 30% and protein 20%. Make sure your carbs consist mainly of wholegrains, fruit and veges. Is there any reason why you feel that carbs will make you gain weight or are there specific types of carbs that you feel cause more weight gain than others?

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