Friday, March 19, 2010

how many calories you need to eat to lose two pounds a week

Calorie Needs Calculator

The Best Calorie Level For You

Jeanier, your magic number is 1257 calories a day.

Your magic number is calculated assuming that your goal is to lose 2 pounds a week. To meet this goal, the best meal plan calorie level for you is 1,200–1,400.

Once you’ve met your weight-loss goals, it’s time to go into maintenance mode. To maintain your weight, you should aim for 2257 calories a day.

Update your Meal Plan calorie level.

How is your magic number calculated?

(Well, it isn't really magic!) Weight loss is simple math. You must burn more calories than you consume. You've got to know how many calories go in and how many go out!

A. How to Calculate Calories Burned
The number of calories you're burning (your Active Metabolic Rate, more commonly known as your Total Energy Expenditure, or TEE) varies from person to person and takes into account three factors: what your body burns doing nothing (known as Basal Metabolic Rate or BMR), your basic daily activity level, and the amount of exercise you do on a daily basis.

Learn more about this formula

B. How to Calculate Calories Consumed:
It's pretty basic. Everything you eat has a caloric value. To stay within your number of calories, you need to know what you're eating (that includes reading food labels) to stay on track. Be sure to record the calories you consume each day in your Food Log.

C. How to Calculate Your Weight Loss:

A pound equals 3,500 calories, so if you want to lose two pounds a week, you'll need to burn an extra 7,000 calories a week (or 1,000 calories a day).

Since you burn 2257 calories per day, simply subtract 1,000 from that number to arrive at the number of calories you may consume daily, i.e., your magic number:

2257 1,000 1257*

Now that you know how many calories you need to eat to lose two pounds a week, find out what kinds of foods you should be eating to fuel your workouts and weight loss efforts!

recipes from jillian's site


Prep Time: 30 mins
Cook Time: 4 mins

Total Time: 34 mins


  • 1/2 cup(s) nuts, almonds, ground
  • 3 tablespoon flour, all-purpose
  • 1 teaspoon parsley
  • 1/2 teaspoon seafood seasoning
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper, black
  • 1 pounds shrimp, peeled and deveined
  • 1 egg white(s)
  • 2 tablespoon oil, almond
  • 1 lemon, cut into wedges


Stir together almonds, flour, parsley, seafood seasoning, salt and pepper. Dip each shrimp in egg white, then in almond mixture; lay on a baking sheet or platter until ready to cook.

Heat 1 tablespoon oil in a large skillet; grill shrimp in batches on medium heat, cooking 3 to 4 minutes, turning once, until pink and golden. Use remaining 1 tablespoon oil as necessary. Serve shrimp immediately, accompanied by lemon wedges.

Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 309
Total Fat: 15 g
Saturated Fat: 2 g
Cholesterol: 173 mg
Sodium: 322 mg
Total Carbohydrate: 15 g
Dietary Fiber: 3 g
Protein: 27 g


Wrapping vegetables and fish in a foil packet for grilling or baking is a foolproof way to get moist, tender results. Tilapia and summer vegetables pair with olives and capers for a Mediterranean flair.

Prep Time: 20 mins
Cook Time: 5 mins
Total Time: 25 mins


  • 1 cup(s) tomato(es), grape, or cherry, quartered
  • 1 cup(s) squash, summer (yellow), diced
  • 1 cup(s) onion(s), red, thinly sliced
  • 12 piece(s) beans, green, trimmed and cut into 1-inch pieces
  • 1/4 cup(s) olive(s), black, pitted and coarsely chopped
  • 2 tablespoon lemon juice
  • 1 tablespoon oregano
  • 1 tablespoon oil, olive, extra virgin
  • 1 teaspoon capers, rinsed
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon pepper, black ground, divided
  • 1 dash(es) cooking spray, to coat foil
  • 1 pounds fish, tilapia, fillets, cut into 4 equal portions


Preheat grill to medium. (No grill? See Oven Variation, below.)

Combine tomatoes, squash, onion, green beans, olives, lemon juice, oregano, oil, capers, 1/4 teaspoon salt and 1/4 teaspoon pepper in a large bowl.
To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning); generously coat the top piece with cooking spray.
Place one portion of tilapia in the center of the foil. Sprinkle with some of the remaining 1/4 teaspoon salt and pepper, then top with about 3/4 cup of the vegetable mixture.
Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining fish, salt, pepper and vegetables.
Grill the packets until the fish is cooked through and the vegetables are just tender, about 5 minutes. To serve, carefully open both ends of the packets and allow the steam to escape. Use a spatula to slide the contents onto plates.
Oven Variation: Preheat oven to 425°F. Place green beans in a microwavable bowl with 1 tablespoon water. Cover and microwave on High until the beans are just beginning to cook, about 30 seconds. Drain and add to the other vegetables (Step 2). Assemble packets (Steps 3-4). Bake the packets directly on an oven rack until the tilapia is cooked through and the vegetables are just tender, about 20 minutes.

Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 181
Total Fat: 7 g
Saturated Fat: 1 g
Cholesterol: 57 mg
Sodium: 435 mg
Total Carbohydrate: 8 g
Dietary Fiber: 2 g
Protein: 24 g


Cook Time: 10 mins

Total Time: 10 mins


  • 4 teaspoon oil, olive, extra virgin, divided
  • 2 large pepper(s), red, bell, diced
  • 2 pounds asparagus, trimmed and cut into 1-inch lengths
  • 2 teaspoon lemon zest, freshly grated
  • 1/2 teaspoon salt, divided
  • 5 clove(s) garlic, minced
  • 1 pounds shrimp, raw, 26-30 per pound, peeled and deveined
  • 1 cup(s) broth, chicken, reduced-sodium
  • 1 teaspoon cornstarch
  • 2 tablespoon lemon juice
  • 2 tablespoon parsley, chopped


Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add bell peppers, asparagus, lemon zest, and 1/4 teaspoon salt and cook, stirring occasionally, until just beginning to soften, about 6 minutes. Transfer the vegetables to a bowl; cover to keep warm.

Add the remaining 2 teaspoons oil and garlic to the pan and cook, stirring, until fragrant, about 30 seconds. Add shrimp and cook, stirring, for 1 minute. Whisk broth and cornstarch in a small bowl until smooth and add to the pan along with the remaining 1/4 teaspoon salt. Cook, stirring, until the sauce has thickened slightly and the shrimp are pink and just cooked through, about 2 minutes more. Remove from the heat. Stir in lemon juice and parsley. Serve the shrimp and sauce over the vegetables.

Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 226
Total Fat: 7 g
Saturated Fat: 1 g
Cholesterol: 174 mg
Sodium: 514 mg
Total Carbohydrate: 14 g
Dietary Fiber: 4 g
Protein: 28 g



  • 1 1/4 pounds fish, salmon fillet, center cut, cut into 4 pieces
  • 1/4 teaspoon salt
  • pepper, black ground, to taste
  • 1/4 cup(s) sour cream, reduced-fat
  • 2 tablespoon mustard, stone-ground
  • 2 teaspoon lemon juice


Preheat broiler. Line a broiler pan or baking sheet with foil, then coat it with cooking spray.

Place salmon pieces, skin-side down, on the prepared pan. Season with salt and pepper. Combine sour cream, mustard and lemon juice in a small bowl. Spread evenly over the salmon.

Broil the salmon 5 inches from the heat source until it is opaque in the center, 10 to 12 minutes. Serve with lemon wedges.

Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 290
Total Fat: 18 g
Saturated Fat: 4 g
Cholesterol: 89 mg
Sodium: 389 mg
Total Carbohydrate: 2 g
Dietary Fiber: 0 g
Protein: 29 g
Jillian Says:
  • Make sure to buy omega-3 rich wild-caught salmon instead of farm raised.
  • Look for an all-natural sour cream with minimal added ingredients.


Prep Time: 10 mins
Cook Time: 10 mins
Total Time: 20 mins


  • 1/4 cup(s) honey
  • 1/4 cup(s) lemon juice
  • 2 teaspoon oil, vegetable
  • 1 teaspoon rosemary, crushed
  • 1 teaspoon lemon peel, grated
  • 1/2 teaspoon salt
  • 1/8 teaspoon pepper, black
  • 4 chicken, breast, skinless


Combine all ingredients (except chicken) and mix well. Marinate chicken in honey-lemon mixture 1 hour in shallow baking dish.

Broil chicken 5 minutes, brush with pan drippings, turn and broil 5 minutes longer or until juices run clear. If desired, bring marinade to a boil; simmer 2 minutes. Strain hot marinade over chicken.

Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 189
Total Fat: 5 g
Saturated Fat: 1 g
Cholesterol: 60 mg
Sodium: 388 mg
Total Carbohydrate: 18 g
Dietary Fiber: 0 g
Protein: 23 g

Jillian Says:
If you can find it, organic raw honey is your best bet.



  • 1/4 cup(s) lime juice
  • 2 tablespoon oil, canola
  • 1 tablespoon vinegar, white
  • 1 teaspoon cumin, ground
  • 1/4 teaspoon salt
  • 1 pepper(s), jalapeno, sliced
  • 1 1/4 pounds chicken, breast, boneless, skinless, tenders removed


Whisk lime juice, oil, vinegar, cumin and salt in a small bowl. Stir in jalapeno. Place chicken in a shallow baking dish and pour the marinade over it, turning to coat both sides. Cover and refrigerate for at least 1 hour, turning once, or overnight.

Preheat grill to high heat. Oil the grill rack (see Tip). Grill the chicken until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Let cool slightly; thinly slice crosswise. Serve warm or chilled.

To make ahead: Marinate chicken in the refrigerator for up to 1 day and/or refrigerate cooked chicken for up to 1 day. Slice just before serving.

Nutrition Facts
Number of Servings: 8
Amount Per Serving
Calories: 71
Total Fat: 2 g
Saturated Fat: 0 g
Cholesterol: 31 mg
Sodium: 46 mg
Total Carbohydrate: 1 g
Dietary Fiber: 0 g
Protein: 11 g



  • 2 teaspoon oil, olive, extra virgin
  • 1 medium onion(s), yellow, diced
  • 2 clove(s) garlic, minced
  • 2 teaspoon pepper(s), chile, ancho or pasilla
  • 1/2 teaspoon cumin, ground
  • 1/2 teaspoon oregano, dried
  • 30 ounce(s) beans, black
  • 1 tablespoon tomato paste


Heat oil in a medium saucepan over medium-high heat. Add onion and cook, stirring, until translucent, 4 to 5 minutes. Add garlic and cook, stirring constantly, for 30 seconds. Add ground chile, cumin and oregano and cook, stirring, until fragrant, about 30 seconds more. Add beans, 1 cup of water and tomato paste; stir to combine. Bring to a simmer, reduce heat to medium-low and cook, stirring occasionally, until the beans are heated through and the sauce is slightly thickened, 8 to 10 minutes. Serve warm.

To make ahead: Cover and refrigerate for up to 2 days. Reheat in a saucepan with 2 tablespoons water over medium-low heat, stirring occasionally, for about 5 minutes.

Nutrition Facts
Number of Servings: 8
Amount Per Serving
Calories: 170
Total Fat: 2 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 119 mg
Total Carbohydrate: 29 g
Dietary Fiber: 10 g
Protein: 10 g



  • 6 cup(s) cabbage, very thinly sliced
  • 1 1/2 cup(s) carrot(s), peeled and grated
  • 1/3 cup(s) cilantro, chopped
  • 1/4 cup(s) vinegar, rice
  • 2 tablespoon oil, olive, extra virgin
  • 1/4 teaspoon salt


Place cabbage and carrots in a colander; rinse thoroughly with cold water to crisp. Let drain for 5 minutes.

Meanwhile, whisk cilantro, vinegar, oil and salt in a large bowl. Add cabbage and carrots; toss well to coat.

Once prepared, serve immediately or cover and refrigerate for up to 1 day. Toss again to refresh just before serving.

Nutrition Facts
Number of Servings: 8
Amount Per Serving
Calories: 53
Total Fat: 4 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 97 mg
Total Carbohydrate: 5 g
Dietary Fiber: 2 g
Protein: 1 g
Jillian Says:
To make this coleslaw even faster, use a coleslaw mix containing cabbage and carrots from the produce section of the supermarket.