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I want to lose 15 lbs and I am 134. How many carbs,calories,fats and shall i have?
What type of exercise do you do? When you look at the weight loss research, it suggests 1200-1500 calories each day for long term fat loss. They key, though, is not just calories that matter but the quality of these calories - a carbohydrate can be a can of soda or an apple, for example. So focus on high fiber carbohydrates (fruits, veggies, grains), lean proteins, and healthy fats.
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I am also 134 - and a nutritionist so I think I can help you out. I am an active person - 134 pounds and 5 foot 8 inches tall. I need 2400 calories to maintain my weight (please google the Harris Benedict Energy Equation to calculate yours)... To loose weight it is recommended that you have a deficit of 500 calories per day (for me that would be around 1900 calories)... It is recommended also that to loose wight you increase your lean protein intake (poultry and fish) and decrease the red meats higher in fats. Reducing fat and increasing fiber are also good steps. Remember to increase fiber slowly as not to cause a bloated stomach or pains, constipation or diarrhea. You should aim for about 50-55% of your calories come from carbohydrates, 25-35% of your calories come from fat, and 15-20%. To calculate how much protein you need it should be about 2.2g per kilogram so at 134 pounds (66kg) you need about 130-135g of protein a day. Fiber should be 25-40 grams per day.
Remember diet is 40% of the battle, fat-loss/weight bearing exercises are about 40% and cardiovascular exercise is about 20% of your needs to loose weight.
Hope this helps.
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