Maintaining a healthy weight: Your daily calorie intake for maintaining a healthy weight depends on various factors. It includes the following: How old are you? How physically active are you? How to reduce calorie intake?
Some of the most effective ways to reduce your calorie intake include: Try to avoid sugary beverages and fruit juices Include more protein in your diet Keep yourself adequately hydrates Make sure to exercise regularly Cut on your carbohydrate refined intake Frequently Asked Questions How do I calculate my daily calorie needs?
Is it safe to only eat calories a day? How many calories should I eat a day by age? General Health. Gastro Care. What Are the Symptoms of Pyloric Stenosis? Quick Appointment. Pro Health. Most Popular. Prolactinoma — Symptoms, Causes and Treatment November 11, Load more.
Use the calorie calculator to estimate the number of daily calories your body needs to maintain your current weight. If you're pregnant or breast-feeding, are a competitive athlete, or have a metabolic disease, such as diabetes, the calorie calculator may overestimate or underestimate your actual calorie needs. People judge the intensity of their activities differently.
And activity levels can change over time. So think of your calorie estimate as a starting point and adjust it up or down as you alter your activity level. Get enough sleep : Sleep loss affects the metabolism, and it has been linked to weight gain.
Avoid eating 2 hours before bed : Eating within 2 hours of sleeping can interfere with sleep quality and promote weight gain. Here are some examples of activities and the calories they can help you burn in 30 minutes. The estimates are for a person weighing pounds. Keeping calorie intake within certain limits will not ensure a healthful diet, as different foods have different effects on the body.
After consuming carbohydrates carbs , insulin levels will rise significantly more compared with eating fats or protein. Some carbs in particular get into the bloodstream in the form of sugar, or glucose, much faster than others. Refined flour is a fast carb, while legumes are slower. Slow-release carbs are better for body weight control and overall health than fast carbs.
A calorie meal of fish or meat, salad, and some olive oil, followed by fruit, is more healthful and will stave off hunger for longer than a calorie snack of popcorn with butter or toffee. To work out how many calories you need, you need to know your basal metabolic rate and an activity factor.
To calculate your BMR automatically, follow this link and enter your details into the calculator. This will give a rough idea of the daily calorie intake you need to keep your body weight where it is. The result is still not perfect, as the equation does not take into account the ratio of muscle to fat.
A very muscular person needs more calories, even when resting. As with calories requirements, an ideal body weight depends on several factors, including age, sex, bone density, muscle-fat ratio, and height.
Body mass index BMI is one way of working out what a person should weigh. If you know your height and weight, you can use this calculator to find out your BMI. Imagine a top athlete who weighs pounds, or 91 kilograms kg and is 6 feet, or 1 metre m and 83 centimeters cm tall. They may have the same BMI as an inactive person of the same height. The athlete is not overweight, but the inactive person quite possibly is.
Researchers have found that many people whose waist circumference is less than half their height have a longer life expectancy. People with a smaller waist to height size have been found to have a lower risk of diabetes , cardiovascular disease, stroke , and other health conditions that are related to obesity.
An adult male who is 6 feet cm tall should have a waist that does not exceed 36 inches 91 cm. 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.
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