There are many questions and debates about how many calories a person should eat to maintain a healthy body. This article will provide some explanations and tips you may need to know.
What are calories?
Calories are a unit of energy. Calories are usually used to measure the energy content of food and drink. To lose weight, you need to eat fewer calories than your body burns per day.
The question of how many calories to eat on average depends on many factors, including: age, height, current weight, activity level, metabolic health, and so much more. When you are trying to lose weight, the general rule is to reduce your food intake to 500 calories, which is less than your body needs to maintain your current weight. Doing this will help you lose about 0.45 kg per week.
The average active woman between the ages of 26 and 50 needs about 2,000 calories a day to maintain her weight and 1,500 calories a day to lose 0.45 kilograms a week. Women who are active and walk more than 5 km per day will need to eat 2,200 calories or more daily to maintain their weight and should eat at least 1,700 calories to lose 0.45 kg per week.
Young women in the 20s have higher calorie requirements. They need about 2,200 calories a day to maintain their weight. Women over the age of 50 generally need fewer calories. The average active woman over the age of 50 needs about 1,800 calories a day to maintain her weight and 1,300 calories a day to lose 0.45 kilograms a week. These estimates do not apply to pregnant or breastfeeding women because they have high calorie need.
An active men ages 26 to 45 need 2,600 calories a day to maintain their weight and 2,100 calories a day to lose 0.45 kilograms a week. Men who walk more than 5 kilometers a day may need 2,800 to 3,000 calories a day to maintain their weight, and 2,300 to 200 calories a day to lose 0.45 kilograms a week.
Young men age 19 to 25 have high energy needs. They need an average of 2,800 calories a day to maintain their weight and up to 3,000 calories if they are physically active. To lose 0.45 kg per week, moderately active young people should eat 2,300 to 200 calories a day.
Energy requirements decrease with age. Between the ages 46 to 65, a moderately active man needs an average of 2,400 calories a day. At the age of 66, their average calorie need is reduced by about 2,200 calories per day.
Children have different calorie needs depending on their age, size and activity level.
The average toddler needs 1,200 to 1,400 calories a day. Moderately active teenagers need 2,000 to 2,800 calories a day. Active teenage boys need more energy.
A child who is growing normally and is physically active does not need to count calories. When they are given healthy food choices, active children can eat the food they need.
Tips to remember
How many calories you need per day depends on whether you want to maintain weight loss or weight gain, as well as other factors such as: sex, age, height, current weight, activity level and metabolic health. Reducing calories does not mean starving yourself. Some simple diet and lifestyle changes, including: Exercise, hydration and increased protein intake can help you lose weight and feel better.
Therefore, understanding number of calories and some related factors is very important to plan your diet and maintain a good balance of physical activity.