Another Way To Approach Nutrition Goals

A lot of nutritional information is based upon weight. Many people correct deficiencies by supplementing or adding more vitamins. However, to me that seems like it's not necessarily treating the root cause in everyon'es situation.

A healthy individual of average weight may need a lot fewer amino acids if you are overweight. So perhaps another solution is reducing the empty calories.

The standard american diet is full of calories and deprived of nutritional value. This potentially creates a situation where you are getting 130 pounds of nutrition (the amount of nutrition a 130 pounder should have to be healthy) in a 190 pound body.. Rather than up the nutrition to 190, it may be smarter and healthier to eliminate the empty calories while supplimenting up to 160 pounds of nutrition as a means to get your proper daily intake.

So rather than calculating nutritional value based upon your current weight, you should perhaps do so based upon your target weight.

Then it's simply a calorie calculation on how to get down to your targeted weight.

For example, a calorie calculator can tell you if you want to lose 1 pound per month, or about 0.25 pounds per week that you should consume X fewer calories per day. If you can target "empty calories" such as sugars, corn syrup and some starches, you should be able to reduce calories without necessarily decreasing your nutritional value. And if you need to cut 100 calories and instead cut 200 and then add 100 of nutrient dense foods so the sum total is 100 fewer calories, you may even improve your nutritional value while decreasing your calories.

If you exercise, the amount of nutritional value you need may go up slightly, but you'll tend to burn more empty calories than you consume.

As a result, you can create a weight-loss goal and determine the approximate "net calories" you need to subtract through either diet or exercise or both. 

With greater exercise also comes a greater need for longer and higher quality sleep.
If you are far more physically active in terms of exercise, and you are getting plenty of sleep as well as having a nutrient dense diet, you may be getting the nutritional value of a 200 pound while in a 160 pound body, where the excess is lost due to extra exercise.