COCOA FUDGE RECIPE

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CALORIE DEFICIT TO LOSE WEIGHT CALCULATOR

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CALORIE DEFICIT TO LOSE WEIGHT CALCULATOR
Your body require calories depending on weight and most importantly ,physical activity per day .Calories per pound  required  per day depend upon activity .If you  have activity then cut calorie intake per day
If you want  to lose weight the cut down calorie intake
Five hundred calories equal approximately 2 ounces of fat .Two ounces of fat per day equal  four pounds per month ,giving 48 pounds per year .Therefore cutting out 1000 calories per day will equal a reduction of approximately 5 pounds per month and 96 pounds per year
You need to take less calories in order to lose weight .These pounds can be lost by having knowledge of food values (calories )and regulating your intake

FOOD CONTAINING CALORIES

1)CARBOHYDRATES
They yield energy and are stored  as fat
The following contain 113 calories per ounce :  sugars (candy  ,honey ,syrup ,sweet fruits ), starches (bread ,cereals ,potatoes ,corn ,legumes ,nuts ) ,vegetable (fiber or cellulose )
2)FATS
They yield energy and are stored as fat .The following contain  225 calories per ounce :  1)animal fat :cream ,butter   2)oils :cotton seed ,olive almonds ,peanuts ,walnuts ,chocolate
3)Proteins
There is about one –fourth ounce protein in :
1 egg   ,1 glass milk  (skim , butter or whole ) ,2 slices of bread  (white ,whole wheat ,corn )  ,3 heaping canned baked beans 


Reducing intake of these foods help you reduce calories ,thus reducing fat and weight 

Make use of fruits and vegetables along with whole grains and lean meats , nuts and beans –they help you gain important elements which are good for your health .Fruits and vegetables also provide essential vitamins and minerals ,fiber and other substances that are important for good health .Eat whole fruits because they have the fiber that helps you feel full .Beef is the best of all meat food ,nearly 1/5 of it can be used to repair the worn-out parts of the body .Mutton , the sheep meat is also health , next to beef meat , to say .Poultry is a helpful food , especially for the weak and sick .Nuts  and beans are good sources of healthy fat and proteins that can help you manage body fat .
The key to lose weight  and maintain good body fat is to eat fewer calories than your body uses .You should manage the intake of calories in your food .Below is a guide for the calorie intake to help you manage your weight and also  manage your body fay
CALORIE NEEDS PER DAY                             
                                     MALES                                 
AGE                           SEDENTARY                          MODERATELY ACTIVE                                 ACTIVE 
2                                       1000                                       1000                                                           1000
3                                     1000                                      1400                                                            1400
4                                     1200                                       1400                                                           1600
5                                     1200                                       1400                                                           1600
6                                     1400                                       1600                                                           1800
7                                      1400                                       1600                                                           1800
8                                      1400                                        1600                                                           2000
9                                       1600                                       1800                                                           2000
10                                    1600                                      1800                                                            2200
11                                    1800                                         2000                                                         2200       
12                                      1800                                        2200                                                        2400
13                                      2000                                        2200                                                         2600
14                                      2000                                        2400                                                         2800
15                                       2200                                        2600                                                        3000
16                                       2400                                       2800                                                           3200
17                                       2400                                       2800                                                         3200
18                                       2400                                       2800                                                         3200
19-20                                2600                                        2800                                                          3000
21-25                                 2400                                       2800                                                           3000
26-30                                 2400                                       2600                                                          3000
31-35                                 2400                                        2600                                                          3000
36-40                                  2400                                       2600                                                         2800
41-45                                  2200                                       2600                                                          2800
46-50                                  2200                                        2400                                                         2800
51-55                                  2200                                        2400                                                          2800
56-60                                  2200                                          2400                                                         2600
61-65                                 2000                                         2400                                                            2600
66-70                                 2000                                         2200                                                           2600
71-75                                 2000                                         2200                                                           2600
76 and above                    2000                                       2200                                                           2400
                                                                             
                                                                          FEMALES  
AGE                           SEDENTARY                          MODERATELY ACTIVE                                 ACTIVE 
2                                       1000                                       1000                                                           1000
3                                     1000                                      1200                                                            1400
4                                     1200                                       1400                                                           1600
5                                     1200                                       1400                                                           1600
6                                     1200                                       1400                                                           1600
7                                      1200                                       1600                                                           1800
8                                      1400                                        1600                                                           1800
9                                       1400                                       1600                                                           1800
10                                    1400                                      1800                                                            2000
11                                    1600                                         1800                                                         2000       
12                                      1600                                        2000                                                        2200
13                                     1600                                        2000                                                         2200
14                                      1800                                        2000                                                         2400
15                                      1800                                        2000                                                        2400
16                                       1800                                       2000                                                          2400
17                                       1800                                       2000                                                         2400
18                                       1800                                       2000                                                         2400
19-20                                2000                                        2200                                                          2400
21-25                                 2000                                       2200                                                           2400
26-30                                 1800                                       2200                                                          2400
31-35                                 1800                                        2000                                                          2200
36-40                                  1800                                       2000                                                         2200
41-45                                  1800                                       2000                                                          2200
46-50                                  1800                                        2000                                                         2200
51-55                                  1600                                        1800                                                          2200
56-60                                  1600                                         1800                                                    
  2200
61-65                                 1600                                         1800                                                            2000
66-70                                 1600                                         1800                                                           2000
71-75                                 1600                                         1800                                                           2000
76 and above                    1600                                       1800                                                           2000



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