How Many Calories Do I Need Per Day?
Calories. We hear this word so frequently nowadays because we live in a time of close attention to the body, figure, weight, and muscles. Some people want to lose weight. Others want to get some additional kilos to look more attractive. And all this is possible if you calculate the correct formula of daily calorie intake, which takes into consideration your age, gender, physical activity, and lifestyle. As the question of a diet and number of calories is so topical, let us dig deeper into the topic and try to find out the required amount of calories per day you should eat for losing weight, gain weight, keeping a healthy weight. Let's get started.
How many calories should I eat a day on average?
Age, current weight, height, gender, daily physical activity, lifestyle, and overall health condition, as well as a reason why you ask this question, influence the amount of needed daily calories.
Moreover, recommended daily caloric intake varies from country to country. Thus, for example, the National Health Service, UK, says that not less than 2,500 kcal per day are recommended to adult males for stable weight maintenance, while an adult female needs an average of 2,000 kcal. In the USA, the norm differs - 2700 kcal per day for men and 2200 kcal for women.
Experts from the National Health Service (NHS) emphasize that instead of counting calories consumed, people should take care more of a healthy diet, adopt healthy habits, and lead a moderately active lifestyle. Ideally, if you do not have any problems with weight, the number of calories you consume should be equal to the number of calories the body burns.
How do I calculate how many calories I need per day?
The Harris-Benedict principle is used to estimate a person's basal metabolic rate (BMR) and daily caloric requirements.
Harris-Benedict formula for adult men: BMR = 66.5 + (13.75 • body weight in kg) + (5.003 • height in cm) - (6.755 • age). For women: BMR = 55.1 + (9.563 • body weight in kg) + (1.850 • height in cm) - (4.676 • age). The formula calculates the number of calories burned daily while at rest. However, during the day, a person is physically active, so for a more accurate calculation of calories, it is necessary to take into account his level of physical activity and not just BMR.
Thus, for a person leading a sedentary lifestyle (does not exercise or does it rarely), the daily calorie requirement is BMR • 1.2; for a slightly active person (light exercise 1-3 times a week), the daily calorie requirement is calculated as BMR • 1.375; for moderately active persons (moderate exercise 1-3 times a week) - BMR • 1.55; for people leading an active lifestyle (intense exercise 6-7 times a week) - BMR • 1.725, very active (hard training twice a day) - BMR • 1.9.
On the internet, you may also find an online calorie calculator, where you can enter your personal data and check out the calculated calories for weight loss or maintain weight.
How many calories should I be eating to lose weight?
The problem of overweight and obesity is present in millions of people. A simple recipe - to eat less, does not always work. Fortunately, science comes to the aid of man. It advises achieving the right weight by creating a calorie deficit. In this case, it is worth considering the characteristics of the body and correctly composing your menu.
Counting the consumption and expenditure of calories no longer surprises anyone. This technique formed the basis of one of the most effective ways to lose weight. You just have to spend more energy than you consume. However, it is not enough to simply operate with numbers - it will take moral efforts and will. The result will be achieved only by those who stubbornly go to achieve their goal. Most often, not health problems are the cause of excess weight, not hormones or genetics, but ordinary laziness.
To sum up
In any case, the best decision will be to refer to a registered dietitian nutritionist to discuss your calorie needs, goal weight, nutrition labels, and so on to form a healthy diet that will not cause muscle loss and help you to achieve the shape of your dream and remain healthy.
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