The number of calories you should eat daily depends on several factors, including age, gender, activity levels, and overall health goals (eg: weight loss, maintenance, or gain).
Calories Needs By Gender and Activity Level :
Women :
- Sedentary : 1,600-2,000 calories/day.
- Moderately Active : 1,800-2,200 calories/day.
- Active : 2,000-2,400 calories/day.
Men :
Sedentary : 2,000-2,600 calories/day.
Moderately Active : 2,200-2,800 calories/day.
Active : 2,400-3,000 calories/day.
Factors That Affect Calorie Needs :
Age :
Metabolism slows with age, reducing calorie requirements.
Activity Level :
The more active you are, the calories you need.
Weight Goals :
- To lose weight, eat fewer calories than you burn. A common target is a deficit of 500 calories/day to lose 1 pound per week.
- To gain weight, consume more calories than you burn, typically 250-500 extra calories/day.
Health conditions :
Some conditions (eg : thyroid issues) can alter calorie needs.
How To Calculate Your Exact Needs :
You can calculate your Total Daily Energy Expenditure (TDEE) using your Basal Metabolic Rate (BMR) and activity level. Online calculators make this simple.
What Matters Beyond Calories :
While calories count is important, focus on nutrient-dense foods like lean proteins, whole grains, fruits, vegetables, and healthy fats. Avoid empty-calorie foods like sugary snacks and drinks.
If your'e insure of your calorie needs, consult a healthcare provider or dietitian for personalized advice.
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