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| How many calories do you need per day ? |
What are Calories ? How many calories do you need per day ? | Health Tips
The number of calories you need per day depends on many factors, including metabolism, age, height, lifestyle, fitness level, and the type and amount of food you eat.
Men and women should consume 2,000 and 2,500 calories per day, accordingly, on average.
What are Calories ?
Calorie refers to the unit of energy you get from the food and beverages you consume and the amount of energy you use for various physical activities.
The more calories a food item contains, the more energy you can get from consuming it. And when your calorie intake exceeds the range of calories required by your body, your body stores those extra calories as fat.
The number of calories in different foods varies. This means that the three macronutrients, carbohydrates, protein, and fat that your body needs, do not have the same number of calories. Here's a calorie breakdown:
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Calories per gram in macronutrients
- Carbohydrates: 4 calories/gram
- Protein: 4 calories/gram
- Fat: 9 calories/gram
For instance, 30 cups of vegetables or a candy bar both contain 150 calories. The main thing to remember is that not all calories are made equally. You'll be able to choose healthier foods as a result of this.
How many calories should be consumed on average ?
The response to this question will differ from person to person based on a number of variables, including physical condition, age, metabolism, general health, and height and weight. Here, a one-size-fits-all strategy is ineffective. You can better comprehend this by using an illustration.
Your daily calorie intake should be 500 calories less than what your body requires if you want to drop weight. Long-term maintenance of your present body weight will be made possible by this exercise. You should consume a different amount of calories every day.
Women
- Moderately active women between the ages of 26 and 50 need about 2,000 calories a day.
- Active women (those who walk about 5 km a day) will probably need 2,200 calories/day.
- Women in their 20s need more calories to control their weight, about 2,200 calories per day or more.
- Women over the age of 50 need fewer calories, about 1,800 calories per day.
- The above schedule might not be appropriate for you if you are pregnant or nursing. With your doctor, go over your choices.
Male
- Men between the ages of 26 and 45 who are moderately busy require 2,600 calories per day.
- Men who are physically active and log a daily 5 kilometer stroll require 2,800 to 3,000 calories.
- An average man needs 2,800 calories per day between the years of 19 and 25.
- A man needs 2,400 calories a day between the ages of 46 and 65.
- Men over age of 66 will likely require 2,200 per day.
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Children
Children's calorie needs vary widely.
While an average child may need 1,200 to 1,400 calories per day, moderately active teens may need 2,000 to 2,800 calories per day.
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| Calories Chart |
Required daily calorie intake :
Whether you want to gain, lose, or maintain your current body weight, counting calories is essential. The tips below will help you understand your caloric needs based on your specific needs.
Weight loss:
In general, dietary recommendations say that if you want to lose one pound per week, you should reduce your total calorie intake by 500 calories per day. This means that if you need 2,000 calories per day, you need to cut 1,500 calories per day to lose 1 pound per week. However, since weight loss is a slow process, it is recommended that you be patient and work with your dietitian to find a diet plan that is right for you.
Weight gain:
Try not to do it yourself if you want to gain weight; instead, get assistance from a professional. In order to acquire weight in a healthy manner, a professional dietitian can create a weight gain diet plan based on the requirements of your body.
Keep a healthy weight:
Your daily caloric intake to maintain a healthy weight depends on several factors. Includes the following:
- How old are you ?
- How physically active are you?
- What is your BMI or body mass index (ideally a BMI of 21.5 for women and 22.5 for men)?
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How to reduce calorie intake ?
The following are some of the most successful strategies for cutting calories:
- Try to avoid sugary drinks and fruit juices
- Include more protein in your diet
- Stay adequately hydrated
- Make sure you exercise regularly
- Reduce your intake of (refined) carbohydrates
How do I calculate my daily calorie needs ?
How many calories you need per day depends on your age, height, weight, physical fitness and health status. You can use an online calorie calculator to track the numbers.
