Ok… visited http://nutrition.about.com
And just to reconfirm my fitness efforts… I did the Calorie Count thingy.
This is to go from 220lbs (100kg) to 175lbs (80kg)… 
But the consumption figures look like on the high side. NVM, I’ll do a couple more calculations on other sites.
These calorie calculator results will help you understand how many calories you need to maintain your current weight, and the number of calories needed per day to achieve your goal weight in a healthy, steady manner.
You need 2870.5 calories per day to maintain your current weight without exercise.
You need 2545.1 calories per day to reach your goal weight slowly and maintain that weight without exercise.
If you reduce your current caloric intake to 2370.5 calories per day you will lose one pound per week without exercise.
If you increase your current caloric intake to 3370.5 calories per day, you will gain one pound per week.
Exercise and Calorie Needs
If you exercise for 30 minutes each day, you may increase your caloric intake to 3148 calories per day and still maintain your current weight.
If you exercise for 60 minutes each day, you may increase your caloric intake to 3501.3 calories per day to maintain your current weight.
If you exercise for 30 minutes each day, you will be able to reach your goal weight with 2786.8 calories per day.
If you exercise for 60 minutes each day, you will be able to reach your goal weight with 3094.5 calories per day.
Macronutrients
The United States Department of Agriculture suggests that approximately 50 percent of your calories come from carbohydrates, about 30 percent from fats, and approximately 20 percent from protein sources. One gram of protein has about four calories, one gram of fat has about nine calories, and one gram of carbohydrate has about four calories.
You need 358.8 grams of carbohydrates, 94.7 grams of fat, and 143.5 grams of protein per day for 2870.5 calories to maintain your weight of 220 pounds.
You need 318.1 grams of carbohydrates, 84 grams of fat, and 127.3 grams of protein per day for 2545.1 calories to maintain your goal weight of 175 pounds. I’m sorry, but our Nutrition Guide requires that you have javascript turned on in your browser.
Please remember that these calorie counts are based on the average of the population, you may need to adjust your calorie needs up or down slightly to get the results you want. These results are calculated to help you understand how many calories you need to maintain your current weight, or the number of calories you need to lose weight slowly.
If you would like more detailed information about the number of calories you need, join Calorie Count. Membership is free and you will have access to online tools to create your perfect diet.
