How many calories per day is a question we all ache to know an answer to!
Today’s world is more concerned about health and food intake than ever before. Hence, we all would be interested in knowing how many calories should be consumed by us every day.
What are Calories?
A calorie is a unit of energy that is used in nutrition just like how kilometers are used to measure distance. The simple truth is the number of calories that should be eaten both by you and I are different, this is due to every person having a distinctive body type. The number of calories required for a person differs from our height, weight, sex, age, and even our daily physical activity. Accordingly, the same calorie intake for a person who weighs at 60kg may not be healthy hence not sustainable for someone who weighs over 110kg. This is solely due to the fact that they both have completely different body types.
Total Calorie Intake Changes Based on The Goal
Several people may have goals for their body such as a girl who weighs 45kg and is 5 ft 6 in tall may decide that she wants to gain more weight as her present weight is unhealthy. For her to achieve that goal she should improve her calorie intake per day henceforth has to consume more food that is also richer in calories. Whereas, a person who is trying to cut down on her/his weight should do the complete opposite and avoid eating high-calorie foods and lessen their calorie intake by consuming food with fewer calories such as broccoli, oats, Greek yogurt, etc. in order to maintain their weight within a healthy range.
An active person who plays a sport perhaps for a sports club would have to train regularly to perform better, by doing so they’re exerting tremendous amounts of energy. It would also require them to consume more calories than a regular person who is not as active due to them not exerting as much energy as an active person would. Hence, would require fewer calories for consumption in comparison to an active person.
Calorie intakes are different for people with different activity levels.
A moderately active to a highly active person would need between 2000 to 2500 calories a day for women while men should consume a staggering 2500 to 3000 calories a day. On the other hand, a slightly active to a sedentary person would do fine with only 1600 to 1800 calories a day for women and 1800 to about 2200 calories for men. Men require more calories than women due to them having a higher metabolic rate since they require more energy to perform day to day vital activities.
Healthy Range of Calorie Intake
Now there is a healthy range and anything below or above that would be considered fairly unhealthy thus is best avoided by us. For both genders, a calorie intake below 1200 calories a day would be regarded as detrimental to health as proven scientifically. A person within such low intake of calories would lead a damaging lifestyle as this engages muscle loss, slows down metabolism, boosts hunger, and would lose out on essential nutrients that are needed for daily life.
A woman consuming approximately 2000 calories a day is the average amount for her whereas for a man consuming 2500 calories would be the average amount for him and for both to maintain their weight and avoid fluctuations. This is for someone who leads a sedentary lifestyle.
Age Matters as Well
Age plays a considerable role in this as well. An 8-year-old child wouldn’t need as many calories as a 25-year-old simply because less energy is demanded the 8-year-old child to function and carry on with his day to day activities. The same is applicable for an older person as fewer calories are needed for their daily intake. This happens because their metabolic rate relaxes as they age. That being said, a 20-year-old woman who has been advised 2200 calories daily meanwhile a 70-year-old woman would be perfectly fine with only 1600 calories daily. Therefore, how many calories you need is also dependent upon how old you are.
Foods for someone who is intending to gain weight and muscle should boost their calorie intake. This can be achieved by consuming high-calorie foods and eating more frequently. Foods such as meats, milk, granola, fish (tofu and salmon mostly), etc. would significantly aid them to gain weight and enhance muscle mass.
Calculating Exact Calories You Need
There are various sites available online for you that will help you find your right calorie intake by inserting information on your age, weight or height.
calculator.net and freedieting.com will educate you on how many calories you should eat in order for you to maintain your weight, weight loss, How many calories should I eat a day and weight gain as well as set diets that could be followed to aid you and give a clearer idea. It will also educate you on calories and how you should work so you reach a goal if you have one planned.
How Many Calories Should We Take In Everyday
Finally, the answer to the much-awaited question of how many calories should we take in every day. It is completely dependent upon various factors that should be assessed thoroughly to know the right calorie intake for you. Although, the general amount of calories an average woman and man should consume daily of 2000 and 2500 calories respectively is the simple answer to this question. There is more to the answer because if you’re interested in building up muscle or reducing fat or simply have decided to live a different lifestyle, your calorie intake would vary from the average consumption.
In conclusion, anyone that aspires to gain weight would increase their calorie consumption and vice versa for a person who is aiming to lose weight. Although, a fair amount of calories should be consumed daily by us to lead a healthy and sustainable lifestyle.