Daily Caloric Target Range

by Dr. Gina Scarano-Osika

Determine your daily caloric target range (e.g., a range of calories to eat each day in order to lose body fat, not muscle mass). The upper limit should be the calories needed to maintain your current weight. The lower limit should be 1000 calories less than the upper limit, or 1500, whichever is larger. For example, for a 200-lb. woman, the upper limit of her daily calorie allowance would be 2200 calories per day. Her lower limit would be 1500 calories per day (i.e., her daily caloric target range is 1500 to 2200). For a 300-lb. man, the upper limit of his daily calorie allowance would be 3600 calories per day. His lower limit would be 2600 calories per day (i.e., his daily caloric target range is 2600 to 3600). Falling below these suggested ranges could increase cortisol levels and result in the loss of lean muscle mass (instead of fat). Losing lean muscle mass makes it easier to gain weight because it reduces your BMR.

Excerpt from Chapter One of "Friendly Mirrors and Contented Closets"
by Dr. Gina Scarano-Osika