This was a good question. Yes, you can, as long as you can stop at one serving and it fits in your calorie budget for the day. You can actually eat a candy bar every day if you want and still lose weight as long as you make room for it in your "budget" based on your height/weight/age. Of course this means you may miss out on other important nutrients because if you are trying to lose weight you don't have a very big account with lots of calories to spend. Think of it this way...if you don't have a lot of money in the bank and you decide to spend your rent money on a new TV you will regret it. Same with your calories....you can spend them where you like as long as you stay in your budget but if you use them all up on sugar and fatty foods you won't get the vitamins/fiber you need from healthy foods and you'll start feeling pretty icky. A little treat now and then is fine, however, and may keep you from bingeing later. So peanut butter is okay because it might help your morning whole wheat/high fiber bagel go farther, but just be sure you figure it in to your meal plan...you may just be able to switch to a diet soda instead of regular and negate the calories from the peanut butter (which has a decent amount of protein.)
See the Harris Benedict Calorie Formulas for men and women below to find out what your budget should be.
HARRIS BENEDICT CALORIE CALCULATION
Note separate basic information portion for adult Women and Men; everything is the same after that. Please print this out and do the calculation so you know how many calories you can eat in one day. A Thanksgiving Day meal typically has more calories than the average woman needs all day long if she is trying to lose weight. Enjoy the day but get to class and out on a run/walk every chance you get this week!
To maintain your weight, use the Harris-Benedict principle and formula below to assess your basal metabolic rate (BMR)
In order to lose weight, you'll need to take in fewer calories than your BMR. Eating 500 calories less each day and burning off 500 calories per day from exercise will result in a 2 pound fat loss that week. Too hard? Cut both numbers back to 250 and lose 1 pound of fat each week.
Your BMR is the amount of energy your body needs to function. We use about 60% of the calories we consume each day for basic bodily functions such as breathing. Other factors that influence your BMR are height, weight, age and sex.
Basic information needed for Women:
Your weight in pounds____ x 4.3 = ____ (A)
Your height in inches ____ x 4.7 = ____ (B)
Your age _____ x 4.7 = ____ (C)
Basic information needed for Men:
Your weight in pounds____ x 6.2 = ____ (A)
Your height in inches ____ x 12.7 = ____ (B)
Your age _____ x 6.8 = ____ (C)
The remaining steps are the same for women and men
Step 1: Calculate your BMR using A, B, C above:
655 + A___ + B ___ minus C ___ = ___BMR (Don’t forget to add the 655 and subtract C)
Step 2: Calculate activity calories:
If you are sedentary: BMR _____ x 20 % =_____ activity calories.
If you are lightly active: BMR_____ x 30 % = _____ activity calories.
If you are moderately active: (You exercise most days a week):
BMR _____x 40 % = _____ activity calories.
Step 3: Calculate total maintenance TM calories:
Add Activity Calories _____to your BMR _____ = TM_____ the total number of calories you can eat daily and maintain your current weight.
Step 4: Calculate weight loss calories:
Total maintenance calories TM _____ minus 500 = _____ your weight loss daily calorie goal. Stay at this number or less to lose 1 pound of fat a week.
Note your weight loss calorie goal at the top of each page in your food diary.