Select personalised content. Create a personalised content profile. Measure ad performance. Select basic ads. Create a personalised ads profile. Select personalised ads. Apply market research to generate audience insights. Measure content performance. Develop and improve products. List of Partners vendors. Eating a certain number of calories per day can help you achieve and maintain a healthy weight. Research further indicates that, when following a balanced diet, consuming the best number of calories for you can also help improve your health and boost longevity.
When determining how many calories you should eat per day, it helps to first understand the established recommended calorie intakes. From there, you can consider other factors to find the calorie intake that is right for you given your body and health-related goals. Knowing the recommended calorie intake guidelines can provide a better idea of what your calorie range will be. These vary based on whether you are an adult, a teen, or a child. The recommended calorie intake for adult women ranges from 1, calories per day to 2, calories per day, according to the Dietary Guidelines for Americans.
For men, the amount is slightly higher, ranging from 2, to 3, calories per day. If you are somewhat sedentary or older, your calorie needs are likely toward the bottom of the range.
If you are fairly physically active , pregnant, or breastfeeding, you may be closer to the top. Calorie intake recommendations for teens vary based on age, sex, and activity level. A year-old girl's recommended intake ranges from 1, to 2, calories daily with a 2, to 2, recommended intake for a year-old boy.
These amounts increase slightly in the later teen years. For girls aged 14 to 18, the range is 1, calories per day to 2, For boys in this same age range, the recommended calorie intake is somewhere between 2, and 3, calories. Children between the ages of 2 and 3 years old need between 1, and 1, calories per day. Where they fall in this range depends on how active they are. At 4 to 8 years of age, the range starts at 1, calories daily and increases to 1, calories for girls and 2, calories for boys.
At 9 to 13 years, the calorie range is 1, to 2, calories per day for girls and 1, to 2, calories daily for boys. Infants and young children are generally good at self-regulating their calorie intake, so it may more helpful to ensure they have a balanced diet versus watching how many calories they consume.
As the recommended calorie intake guidelines suggest, the number of calories you need per day can vary based on a variety of factors. Among them are:. Additional factors that can affect how many calories your body uses for energy, thus also impacting how many you should consume, include your hormones, some medications such as steroids and some diabetes medicines , and your overall health.
The Nutrition Facts label on foods provides information based on a 2, calorie per day diet. But people can have different calorie needs. Determining your individual needs can help you maintain a healthy weight. Whether your goal is to lose weight , gain weight , or maintain your current weight , a weight loss calculator can help.
The calculator uses your sex, weight, height, and age to determine the number of calories you need to fuel your body for daily activity. Then it adds the calories needed to gain weight or subtracts the calories needed to help you lose weight. It can figure out how many calories you should eat to maintain weight as well. Inputting accurate information can help determine your daily caloric needs. If you're not sure how active you are during the day, keep an activity journal for a week or look at data from your fitness tracker to get a quick estimate.
Next, you'll be asked about your goals. It's important to be realistic during this step. Your goal weight may be different than an ideal or "perfect" weight. Try to set goals that you believe are attainable. Once you reach your goal, you can always set a new one. If you are trying to lose weight, a healthy rate of weight loss is 0. If you are trying to gain weight , adding 1 to 2 pounds per week is a healthy goal.
After entering your information into the calorie calculator, you'll receive a daily calorie goal. This is the number of calories you should eat each day to reach your desired weight in the time frame that you set.
If weight loss is your goal, a calorie deficit is factored into your recommended daily caloric intake. A calorie deficit is simply an energy shortfall—consuming fewer calories than you use—so your body burns stored fat excess weight for fuel. You can create a calorie deficit by eating less than your body needs.
Be honest. Over time, as you lose weight you will need to recalculate based on your new weight. Also, if you make big changes to your workout reducing or increasing you should also recalculate. Science tells us that 1 pound of fat is equal to calories, so a daily calorie deficit of should result in 1 pound per week fat loss. The amount of food intake that once resulted in weight loss, will now only maintain 2. Need help with the basics of weight loss?
Read our straight-forward guide. The "Extreme Fat Loss" level is effectively a rock bottom calorie level. Do not attempt to immediately drop your calories to this level hoping for the quick fix. This may ultimately backfire. The Extreme Fat Loss level shows the lowest calorie amount that can be considered.
It should be seen as the exception rather than the rule. It becomes more efficient at using energy lowered metabolism , and therefore burns less fat. This is why most of us reach a weight loss plateau. You often find that the nearer you get to your goal weight or body fat percentage — the harder things get! The 7 Day zig-zag provides a suggestion for daily calories that will keep your body guessing — and increase your chances of continual weight loss.
It is difficult to set absolute bottom calorie levels, because everyone has different body composition and activity levels. Health authorities do set some baselines — these are calories per day for women, and calories per day for men.
Or someone who is tall, muscular, and exercises a lot? Try not to lower your calorie intake by more than calories below maintenance. Doing so may invoke the bodies starvation response, which can lead to the Yo-yo dieting effect. Try to gradually lower calories. A sudden drop such as calories or more can cause your metabolism to slow.
Apply market research to generate audience insights. Measure content performance. Develop and improve products. List of Partners vendors. Knowing how many calories you need to consume each day is essential for losing, gaining, or maintaining weight. One way to determine this with a technique called the Harris-Benedict formula, which is one method used to estimate your basal metabolic rate BMR. By definition, BMR is your rate of metabolism the conversion of calories and oxygen to energy at rest.
It is the minimum level of energy required to sustain vital functions such as breathing, digestion, and circulation. The Harris-Benedict formula is often used to assist weight loss by ensuring that you reduce the intake of calories below what you need to maintain weight.
Your BMR is determined by your sex, age, and body size, and calculating this number tells you how about how many calories you burn just being alive and awake. The formula for the BMR is quite complex. Once you get out of bed and begin to move around, you will need to adjust this figure as you expend more energy. This value, called active metabolic rate AMR , is calculated by multiplying your BMR by an assigned number representing the various activity levels.
This number ranges from 1. Your AMR represents the number of calories you need to consume each day to stay at your current weight. If you want to lose weight , you need to increase your level of physical activity or decrease your caloric intake by eating less. Since a pound of fat is equal to 3, calories, you would need to cut calories per day to lose a pound per week. This is called your calorie deficit. If you plan to do it by exercise alone, you would need to burn calories each day above and beyond what you already do.
For this reason, a combination of diet and exercise almost always achieves the best result. Unfortunately, the Harris-Benedict formula isn't exactly perfect.
Even worse, when the formula was wrong, it overestimated the calorie needs of the research subjects, meaning that they were burning fewer calories than they thought. The problems may be due to physical or genetic factors that impede or enhance metabolism in some people. Moreover, there's a good chance that many people overestimate how physically active they are.
Despite these shortcomings, the Harris-Benedict formula provides you with a relatively good picture of your general caloric needs.
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