{"id":215898,"date":"2024-04-09T02:33:23","date_gmt":"2024-04-09T02:33:23","guid":{"rendered":"https:\/\/www.midss.org\/health\/how-many-calories-should-i-eat-a-day"},"modified":"2024-04-09T02:33:27","modified_gmt":"2024-04-09T02:33:27","slug":"how-many-calories-should-i-eat-a-day","status":"publish","type":"informational_posts","link":"https:\/\/www.midss.org\/ca\/health\/how-many-calories-should-i-eat-a-day","title":{"rendered":"How Many Calories Should I Eat A Day? Weight Loss Calculator 2024"},"content":{"rendered":"\n<p>Doctors and scientists continuously work on determining an individual&#8217;s ideal calorie intake. They&#8217;re fine-tuning discoveries concerning how many calories are in our food, how many calories our bodies consume, and how to calculate your estimated calorie requirements.<\/p>\n\n\n\n<p>This article will cover the most recent dietary guidelines for Americans and help you figure out exactly how many calories you should eat in a day.<\/p>\n\n\n\n<div class=\"wp-container-1 wp-block-group ft-snippet\"><div class=\"wp-block-group__inner-container\">\n<p class=\"has-medium-font-size\"><strong>How Many Calories Should I Eat A Day?<\/strong><\/p>\n\n\n\n<ul class=\"col-list\"><li>Adults: The general recommended calorie intake for women is 2000 calories, and for men, it&#8217;s 2500 calories.&nbsp;<\/li><li>Teens: Boys need 2,800 calories daily, and girls require 2200 calories daily.<\/li><li>Children: Children aged 1-3 need 900-1000 calories per day. Girls aged 4 to 13 need 1200-1600 calories, and boys need 2400-1800.<\/li><\/ul>\n<\/div><\/div>\n\n\n\n<div class=\"wp-container-2 wp-block-group\"><div class=\"wp-block-group__inner-container\">\n<h2 class=\"howto-start\"><strong>How Many Calories Should You Eat To Lose Weight?<\/strong><\/h2>\n\n\n\n<p>If you&#8217;re trying to <a href=\"https:\/\/www.midss.org\/nutrition\/what-food-is-good-for-losing-weight\" target=\"_blank\" rel=\"noreferrer noopener\">lose weight<\/a>, you may have noticed that the &#8220;calories in, calories out&#8221; model sometimes doesn&#8217;t seem to work. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18025815\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">It does work,<\/a><sup>[1]<\/sup> but people have challenges for two reasons: <\/p>\n\n\n\n<ul class=\"col-list\"><li>More calories are sneaking into your food than you realize.<\/li><li>The number of calories your body burns daily might be lower than you thought.<\/li><\/ul>\n\n\n\n<p>Below, we&#8217;ll walk through a calorie calculator to help you determine your BMR. But first, let&#8217;s talk about your daily calorie needs.<\/p>\n\n\n\n<h3>Adults<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img width=\"1250\" height=\"700\" src=\"https:\/\/www.midss.org\/wp-content\/uploads\/2022\/12\/Adults-Midss.jpg\" alt=\"Adults\" class=\"wp-image-430729\"\/><figcaption>The general recommended calorie intake for women is 2,000 calories. <span>Photo: Shutterstock<\/span><\/figcaption><\/figure>\n\n\n\n<p>How many calories should you eat? A quick internet search can help you make a calculation based on your body mass index (BMI), but you&#8217;re always better off working with a registered dietitian. The general recommended calorie intake for women is 2000 calories, and for men, it&#8217;s 2500 calories. But everyone has different needs, and these numbers aren&#8217;t right for everyone.<\/p>\n\n\n\n<h3>Teens<\/h3>\n\n\n\n<p>The teenage years are the most nutritionally demanding time in a person&#8217;s life. Boys and girls start getting hungry in early puberty.<\/p>\n\n\n\n<p>On average, boys need 2,800 calories daily, and girls require 2200 calories daily. Teenagers must get not only enough calories but also enough <a href=\"https:\/\/www.midss.org\/health\/best-vitamins-for-energy\" target=\"_blank\" rel=\"noreferrer noopener\">vitamins<\/a> and minerals. Missing out on important nutrients while trying to lose weight can lead to<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2720870\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"> lifelong complications<\/a><sup>[2]<\/sup> with their bones and brains. Dieting is not recommended in adolescents unless advised by a doctor.<\/p>\n\n\n\n<h3>Children<\/h3>\n\n\n\n<p>Children aged 1-3 need 900-1000 calories per day. Girls aged 4 to 13 need 1200-1600 calories, and boys need 2400-1800.<\/p>\n\n\n\n<p>Restricting calories is not recommended for children and should not happen without careful supervision. Kids need surplus calories to grow. Not eating enough can lead to stunted growth and nutritional deficiencies.<\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"stop-howto\"><strong>Using Weight Loss Calculators<\/strong><\/h2>\n\n\n\n<div class=\"wp-container-4 wp-block-group tool-group\"><div class=\"wp-block-group__inner-container\">\n<div class=\"wp-container-3 wp-block-group tool-description\"><div class=\"wp-block-group__inner-container\">\n<h2>Calorie Calculator<\/h2>\n\n\n\n<p>The Calorie Calculator can be used to estimate the number of calories a person needs to consume each day. This calculator can also provide some simple guidelines for gaining or losing weight.<\/p>\n<\/div><\/div>\n\n\n\t<div class=\"calorire-tool the-tool \">\r\n\t\t<div class=\"tool-table tool-tab\">\r\n\t\t\t\t\t\t<div class=\"tool-nav list-flex\">\r\n\t\t\t\t<a href=\"us\" class=\"active\">US UNITS<\/a>\r\n\t\t\t\t<a href=\"metric\" >METRIC UNITS<\/a>\r\n\t\t\t<\/div>\r\n\t\t\t<div id=\"us-units\" class=\"tab-content active\">\r\n\t\t\t\t<form action=\"\" id=\"toolForm\" class=\"tool-form\">\r\n\t\t\t\t\t<div class=\"form-group\">\r\n\t\t\t\t\t\t<div class=\"label-field\">Gender<\/div>\r\n\t\t\t\t\t\t<div class=\"input-field\">\r\n\t\t\t\t\t\t\t<div class=\"checkbox-group\">\r\n\t\t\t\t\t\t\t\t<label class=\"active\"><input type=\"radio\" name=\"cgender\" value=\"male\" checked> Male<\/label>\r\n\t\t\t\t\t\t\t\t<label class=\"\"><input type=\"radio\" name=\"cgender\" value=\"female\" > Female<\/label>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<div class=\"group-field list-inline\">\r\n\t\t\t\t\t\t<div class=\"item-inline group-item item-small\">\r\n\t\t\t\t\t\t\t<div class=\"form-group\">\r\n\t\t\t\t\t\t\t\t<div class=\"label-field\">Age <sup>*<\/sup><\/div>\r\n\t\t\t\t\t\t\t\t<div class=\"input-field\">\r\n\t\t\t\t\t\t\t\t\t<input type=\"text\" class=\"form-input\" name=\"cage\" value=\"\">\r\n\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t<div class=\"item-inline group-item item-large\">\r\n\t\t\t\t\t\t\t<div class=\"form-group us-show\">\r\n\t\t\t\t\t\t\t\t<div class=\"label-field\">Height <sup>*<\/sup><\/div>\r\n\t\t\t\t\t\t\t\t<div class=\"list-flex height-group\">\r\n\t\t\t\t\t\t\t\t\t<div class=\"field-on-label\">\r\n\t\t\t\t\t\t\t\t\t\t<input type=\"text\" class=\"form-input\" name=\"cheightfeet\" value=\"\">\r\n\t\t\t\t\t\t\t\t\t\t<span>Feet<\/span>\r\n\t\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t<div class=\"field-on-label\">\r\n\t\t\t\t\t\t\t\t\t\t<input type=\"text\" class=\"form-input\" name=\"cheightinch\"  value=\"\">\r\n\t\t\t\t\t\t\t\t\t\t<span>Inches<\/span>\r\n\t\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t<div class=\"form-group metric-show\">\r\n\t\t\t\t\t\t\t\t<div class=\"label-field\">Height <sup>*<\/sup><\/div>\r\n\t\t\t\t\t\t\t\t<div class=\"field-on-label\">\r\n\t\t\t\t\t\t\t\t\t<input type=\"text\" class=\"form-input\" name=\"cheightcm\" value=\"\">\r\n\t\t\t\t\t\t\t\t\t<span>Cm<\/span>\r\n\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t<div class=\"item-inline group-item item-small\">\r\n\t\t\t\t\t\t\t<div class=\"form-group us-show\">\r\n\t\t\t\t\t\t\t\t<div class=\"label-field\">Weight <sup>*<\/sup><\/div>\r\n\t\t\t\t\t\t\t\t<div class=\"field-on-label\">\r\n\t\t\t\t\t\t\t\t\t<input type=\"text\" class=\"form-input\" name=\"cpound\" value=\"\">\r\n\t\t\t\t\t\t\t\t\t<span>pounds<\/span>\r\n\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t<div class=\"form-group metric-show\">\r\n\t\t\t\t\t\t\t\t<div class=\"label-field\">Weight <sup>*<\/sup><\/div>\r\n\t\t\t\t\t\t\t\t<div class=\"field-on-label\">\r\n\t\t\t\t\t\t\t\t\t<input type=\"text\" class=\"form-input\" name=\"ckg\" value=\"\">\r\n\t\t\t\t\t\t\t\t\t<span>kg<\/span>\r\n\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"form-group\">\r\n\t\t\t\t\t\t<div class=\"label-field\">Activity<\/div>\r\n\t\t\t\t\t\t<div class=\"input-field\">\r\n\t\t\t\t\t\t\t<select id=\"cactivity\" name=\"cactivity\"  class=\"form-select\">\r\n\t\t\t\t\t\t\t\t<option value=\"1\" selected=\"\">Basal Metabolic Rate (BMR)<\/option>\r\n\t\t\t\t\t\t\t\t<option value=\"1.2\">Sedentary: little or no exercise<\/option>\r\n\t\t\t\t\t\t\t\t<option value=\"1.375\">Light: exercise 1-3 times\/week<\/option>\r\n\t\t\t\t\t\t\t\t<option value=\"1.465\">Moderate: exercise 4-5 times\/week<\/option>\r\n\t\t\t\t\t\t\t\t<option value=\"1.55\">Active: daily exercise or intense exercise 3-4 times\/week<\/option>\r\n\t\t\t\t\t\t\t\t<option value=\"1.725\">Very Active: intense exercise 6-7 times\/week<\/option>\r\n\t\t\t\t\t\t\t\t<option value=\"1.9\">Extra Active: very intense exercise daily, or physical job<\/option>\r\n\t\t\t\t\t\t\t<\/select>\r\n\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<div class=\"setting-toggle\"><a href=\"\">Setting<\/a><\/div>\r\n\t\t\t\t\t<div class=\"setting-show\">\r\n\t\t\t\t\t\t<div class=\"form-group\">\r\n\t\t\t\t\t\t\t<div class=\"label-field\">Results unit<\/div>\r\n\t\t\t\t\t\t\t<div class=\"input-field\">\r\n\t\t\t\t\t\t\t\t<div class=\"checkbox-group\">\r\n\t\t\t\t\t\t\t\t\t<label class=\"active\"><input type=\"radio\" name=\"coutunit\" value=\"cal\" checked> Calories<\/label>\r\n\t\t\t\t\t\t\t\t\t<label class=\"\"><input type=\"radio\" name=\"coutunit\" value=\"klj\" > Kilojoules<\/label>\r\n\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t<div class=\"form-group\">\r\n\t\t\t\t\t\t\t<div class=\"label-field\">BMR estimation formula<\/div>\r\n\t\t\t\t\t\t\t<div class=\"input-field\">\r\n\t\t\t\t\t\t\t\t<div class=\"checkbox-group\">\r\n\t\t\t\t\t\t\t\t\t<label class=\"active\"><input type=\"radio\" name=\"cbmr\" value=\"m\" checked> Mifflin St Jeor<\/label><br\/>\r\n\t\t\t\t\t\t\t\t\t<label class=\"\"><input type=\"radio\" name=\"cbmr\" value=\"r\" > Revised Harris-Benedict<\/label>\r\n\t\t\t\t\t\t\t\t\t<div class=\"the-label\">\r\n\t\t\t\t\t\t\t\t\t\t<label class=\"\"><input type=\"radio\" name=\"cbmr\" value=\"k\" > Katch-McArdle<\/label>\r\n\t\t\t\t\t\t\t\t\t\t<div class=\"body-fat\">\r\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"\">Body Fat: <\/a> \r\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"field-on-label\">\r\n\t\t\t\t\t\t\t\t\t\t\t\t<input type=\"text\" class=\"form-input\" name=\"cbof\" value=\"\"><span>%<\/span>\r\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<input type=\"hidden\" id=\"cfillType\" name=\"ctype\" value=\"us\">\r\n\t\t\t\t\t<div class=\"form-submit\">\r\n\t\t\t\t\t\t<button type=\"submit\" class=\"btn btn-submit\">Calculate<\/button>\r\n\t\t\t\t\t\t<button  class=\"btn clear-btn\">Clear<\/button>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/form>\r\n\t\t\t<\/div>\r\n\t\t<\/div>\r\n\t<\/div>\t\t\r\n\t\n\n\n\n<ul><li>Exercise: 15-30 minutes of elevated heart rate activity.<\/li><li>Intense exercise: 45-120 minutes of elevated heart rate activity.<\/li><li>Very intense exercise: 2+ hours of elevated heart rate activity.<\/li><\/ul>\n<\/div><\/div>\n\n\n\n<div class=\"wp-container-6 wp-block-group tool-group\"><div class=\"wp-block-group__inner-container\">\n<div class=\"wp-container-5 wp-block-group tool-description\"><div class=\"wp-block-group__inner-container\">\n<h2>Food Energy Converter<\/h2>\n\n\n\n<p>The following converter can be used to convert between Calories and other common food energy units.<\/p>\n<\/div><\/div>\n\n\n\t<div class=\"converter-tool\">\r\n\t\t<form action=\"\" id=\"CovertertoolForm\" class=\"tool-form\">\r\n\t\t\t<div class=\"converter-group list-flex\">\r\n\t\t\t\t<div class=\"item-flex\">\r\n\t\t\t\t\t<div class=\"form-group\">\r\n\t\t\t\t\t\t<div class=\"converter-group-item\">\r\n\t\t\t\t\t\t\t<input type=\"text\" class=\"form-input\" name=\"con_from_value\" value=\"1\">\r\n\t\t\t\t\t\t\t<div class=\"unit-list select-custom\">\r\n\t\t\t\t\t\t\t\t<a href=\"\" class=\"current\">Calorie [Nutritional, kcal]<\/a>\r\n\t\t\t\t\t\t\t\t<div class=\"toggle-list\">\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<label class=\"toggle-item\"><input type=\"hidden\" value=\"238\">Calorie [cal]<\/label>\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<label class=\"toggle-item\"><input type=\"hidden\" value=\"239\">Calorie [Nutritional, kcal]<\/label>\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<label class=\"toggle-item\"><input type=\"hidden\" value=\"236\">Joules [J]<\/label>\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<label class=\"toggle-item\"><input type=\"hidden\" value=\"237\">Kilojoules [kJ]<\/label>\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t<input type=\"hidden\" class=\"fill-value\" name=\"from_unit\" value=\"239\">\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t\t<div class=\"item-flex\">\r\n\t\t\t\t\t<div class=\"form-group\">\r\n\t\t\t\t\t\t<div class=\"converter-group-item\">\r\n\t\t\t\t\t\t\t<input type=\"text\" class=\"form-input\" value=\"4.1868\">\r\n\t\t\t\t\t\t\t<div class=\"unit-list select-custom\">\r\n\t\t\t\t\t\t\t\t<a href=\"\" class=\"current\">Kilojoules [kJ]<\/a>\r\n\t\t\t\t\t\t\t\t<div class=\"toggle-list\">\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<label class=\"toggle-item\"><input type=\"hidden\" value=\"238\">Calorie [cal]<\/label>\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<label class=\"toggle-item\"><input type=\"hidden\" value=\"239\">Calorie [Nutritional, kcal]<\/label>\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<label class=\"toggle-item\"><input type=\"hidden\" value=\"236\">Joules [J]<\/label>\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<label class=\"toggle-item\"><input type=\"hidden\" value=\"237\">Kilojoules [kJ]<\/label>\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t<input type=\"hidden\" class=\"fill-value\" name=\"to_unit\" value=\"237\">\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/div>\r\n\t\t\t<div class=\"form-submit text-center\">\r\n\t\t\t\t<button type=\"submit\" class=\"btn btn-submit\">Calculate<\/button>\r\n\t\t\t<\/div>\r\n\t\t\t<input type=\"hidden\" name=\"converter_submit\" value=\"yes\">\r\n\t\t<\/form>\r\n\t<\/div>\t\r\n\t\n<\/div><\/div>\n\n\n\n<div class=\"wp-container-7 wp-block-group\"><div class=\"wp-block-group__inner-container\">\n<h2 class=\"howto-start\"><strong>How To Use This Calculator<\/strong><\/h2>\n\n\n\n<p>The best way to approach your calorie needs is by comparing your calories consumed with your calories burned. A calorie surplus will result in gaining weight. A calorie deficit will result in weight loss.<\/p>\n\n\n\n<p>This calculator is designed for informational purposes. Always consult with your healthcare provider before dramatically adjusting your daily calorie intake.<\/p>\n\n\n\n<p>You can calculate calories in two steps:<\/p>\n\n\n\n<h3>Determine Your Basal Metabolic Rate (BMR)<\/h3>\n\n\n\n<p>Personal trainers widely use the Mifflin-St Jeor equation. It&#8217;s different for men and women. You have to use kilograms for weight and centimeters for height.<\/p>\n\n\n\n<p>Here&#8217;s the equation for men:<\/p>\n\n\n\n<ul class=\"col-list\"><li>(10 x weight) + (6.25 x height) &#8211; (5 x age) + 5 = BMR<\/li><\/ul>\n\n\n\n<p>The women&#8217;s equation looks similar:<\/p>\n\n\n\n<ul class=\"col-list\"><li>(10 x weight) + (6.25 x height) &#8211; (5 x age) &#8211; 161 = BMR<\/li><\/ul>\n\n\n\n<h3>Estimate total daily Expenditure (TDEE)<\/h3>\n\n\n\n<p>Once you have calculated your BMR, multiply it by the appropriate Match-McArdle multipliers:<\/p>\n\n\n\n<ul class=\"col-list\"><li>Sedentary (no exercise + desk job) = 1.2<\/li><li>Lightly Active (light exercise 1-3 days\/ week) = 1.375<\/li><li>Moderately Active (moderate exercise 3-5 days\/week) = 1.55<\/li><li>Very Active (heavy exercise 6-7 days\/week) = 1.725<\/li><li>Extremely active (exercise 2 x day) = 1.9<\/li><\/ul>\n\n\n\n<p>The resulting value is how many calories you need each day. If you&#8217;re no math whiz, that&#8217;s okay!<\/p>\n<\/div><\/div>\n\n\n\n<h2><strong>What Are Calories?<\/strong><\/h2>\n\n\n\n<p>The calorie (or kcal) is the unit of measurement we use to calculate the amount of energy food provides. One kcal is the energy you need to heat one kilogram of water by one degree Celsius.<\/p>\n\n\n\n<h2><strong>Calories: Different Kinds and Their Effects<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img width=\"1250\" height=\"700\" src=\"https:\/\/www.midss.org\/wp-content\/uploads\/2022\/12\/Calories-Different-Kinds-and-Their-Effects.jpg\" alt=\"Calories Different Kinds and Their Effects\" class=\"wp-image-430739\"\/><figcaption>The primary sources of calories are carbs, protein, and fat. <span>Photo: Shutterstock<\/span><\/figcaption><\/figure>\n\n\n\n<p>The primary sources of calories in the typical human diet are carbs, protein, and fat. <a href=\"https:\/\/www.midss.org\/health\/does-alcohol-stop-fat-burning\" target=\"_blank\" rel=\"noreferrer noopener\">Alcohol<\/a> can be a significant additional source for many people. These four food categories are called macronutrients (or &#8220;<a href=\"https:\/\/www.midss.org\/nutrition\/macros-for-weight-loss\" target=\"_blank\" rel=\"noreferrer noopener\">macros<\/a>&#8220;). Though there is no correlation between nutritional benefits and the number of calories, each macronutrient provides a set number of calories per gram:<\/p>\n\n\n\n<ul class=\"col-list\"><li><strong>Carbohydrates provide four calories per gram<\/strong> Examples of carbs include grain products like bread and pasta, starches such as potatoes and bananas, and food additives such as sugar.<\/li><li><strong>Protein provides four calories per gram<\/strong> Examples include meat, eggs, nuts, and tofu.<\/li><li><strong>Fat provides nine<\/strong> calories per gram. You can find high levels of it in certain foods such as avocados, nuts and seeds, butter, ghee, olive oil, and others.<\/li><li><strong>Alcohol has seven calories<\/strong> per gram and is not an essential macronutrient.<\/li><\/ul>\n\n\n\n<p>Although there isn&#8217;t an exact,<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6413020\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"> optimal ratio of macronutrients,<\/a><sup>[3]<\/sup> different foods affect your nutrition and health. You must ensure you keep a balanced diet to avoid nutritional deficiencies.<\/p>\n\n\n\n<div class=\"wp-container-8 wp-block-group\"><div class=\"wp-block-group__inner-container\">\n<h2 class=\"howto-start\"><strong>Factors Affect How Many Calories You Should Eat<\/strong><\/h2>\n\n\n\n<h3>Sex<\/h3>\n\n\n\n<p>Most of the time, men have higher caloric needs than women. Total body weight, muscle mass, and hormones are some of the reasons why. Everybody&#8217;s daily dietary needs vary, so finding the magic number is challenging.<\/p>\n\n\n\n<h3>Height<\/h3>\n\n\n\n<p>Taller people can use a higher number for their base metabolism when counting calories because they have more lean mass per pound.&nbsp;<\/p>\n\n\n\n<h3>Weight<\/h3>\n\n\n\n<p>Heavier people tend to burn more calories at rest, but not every pound is made the same. A pound of muscle burns more than a pound of fat, so muscular people have higher calorie needs.<\/p>\n\n\n\n<h3>Age<\/h3>\n\n\n\n<p>Young people need more food and have fewer calories in their blood than the elderly. The metabolisms of the elderly slow as they grow older. They also tend to be less active than their younger counterparts.<\/p>\n\n\n\n<h3>Activity Level<\/h3>\n\n\n\n<p>Active individuals need more calories than desk job workers. With information such as age, gender, height, and weight, you can estimate your basal metabolic rate (BMR) and how many calories you&#8217;re burning through exercise.<\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-container-9 wp-block-group\"><div class=\"wp-block-group__inner-container\">\n<h2 class=\"howto-start\"><strong>Reaching Your Goal Weight<\/strong><\/h2>\n\n\n\n<h3>Lose Weight by Eating Fewer Calories<\/h3>\n\n\n\n<p>Sustainable weight loss can only happen when you<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18025815\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"> eat fewer calories than you burn.<\/a><sup>[1]<\/sup> A pound of fat equals 3,500 calories, so you must have a calorie deficit of 500 calories per day to lose a pound of fat in a week.&nbsp;<\/p>\n\n\n\n<p>To lose 2-3 pounds per week, reduce your daily caloric intake to have a deficit of 1000-1500 calories per day. This weight loss strategy works best when you reduce your calorie intake and <a href=\"https:\/\/www.midss.org\/fitness\/best-workouts-for-weight-loss\" target=\"_blank\" rel=\"noreferrer noopener\">exercise regularly<\/a>.<\/p>\n\n\n\n<h3>Gain Weight<\/h3>\n\n\n\n<p>Intentional weight gain is more complex than eating more calories. Most individuals who want to <a href=\"https:\/\/www.midss.org\/health\/best-protein-powder-for-weight-gain\" target=\"_blank\" rel=\"noreferrer noopener\">gain weight<\/a> are trying to put on lean body mass. You can&#8217;t do this without exercise. Weight lifting and appropriate food intake are necessary to <a href=\"https:\/\/www.midss.org\/fitness\/best-supplement-for-muscle-growth\" target=\"_blank\" rel=\"noreferrer noopener\">build lean muscle mass<\/a>.<\/p>\n\n\n\n<p>You can expect to gain 1-2 pounds per week by adding 500-1000 calories to your daily calorie totals, but it won&#8217;t all be muscle. If your goal is to get ripped and keep your BMI low, be more modest with your extra calories. Don&#8217;t expect to gain more than 1-2 lbs of muscle per month.<\/p>\n\n\n\n<h3>Maintain Weight<\/h3>\n\n\n\n<p>Whether you gain or lose weight, your next challenge is weight maintenance. Accurately tracking your calorie intake is the most precise way to achieve and maintain a healthy weight.<\/p>\n\n\n\n<p>To maintain your current weight, calculate your estimated calorie needs and aim to match them. Healthy eating habits should lead to reduced cravings and the ability to eat the right amount.<\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-container-10 wp-block-group\"><div class=\"wp-block-group__inner-container\">\n<h2 class=\"howto-start\"><strong>What To Know About Nutrition<\/strong><\/h2>\n\n\n\n<p>Simple changes, such as replacing high-calorie foods with low-calorie foods, can support weight management without calorie counting. Here are some tips on the best ways to lose weight without having to count calories.<\/p>\n\n\n\n<p>Simple changes, such as replacing high-calorie foods with low-calorie foods, can support weight management without calorie counting. Here are some tips on the <a href=\"https:\/\/www.midss.org\/fitness\/how-to-lose-weight-fast\" target=\"_blank\" rel=\"noreferrer noopener\">best ways to lose weight<\/a> without having to count calories.<\/p>\n\n\n\n<h3>Eat More Protein And Healthy Carbs\/Fat<\/h3>\n\n\n\n<p>Aim for a <a href=\"https:\/\/www.midss.org\/health\/how-to-start-eating-healthy\" target=\"_blank\" rel=\"noreferrer noopener\">healthy diet<\/a> with plenty of whole grains, healthy fats, lean meats, and other healthy foods. The fiber and absence of additives will help you grow more in touch with your hunger and reduce your food cravings. Avoid processed foods which are full of empty calories, including sugar and trans fat.&nbsp;<\/p>\n\n\n\n<h3>Limit Sugary Drinks And Alcohol<\/h3>\n\n\n\n<p>Excess calories come in many forms. Sweet and alcoholic beverages of every kind tend to have empty calories. Alcohol also slows your metabolism! One of the simplest ways to reduce calories is to limit yourself to 1-2 servings of liquid calories per week.<\/p>\n\n\n\n<h3>Drink More Water<\/h3>\n\n\n\n<p>Water makes up more than half of the human body. Without water, your metabolism slows down.<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7068562\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"> Studies show<\/a><sup>[4]<\/sup> that losing as little as 1-2% of your body mass is enough to compromise your metabolism and athletic performance.<\/p>\n<\/div><\/div>\n\n\n\n<h2><strong>How To Address Challenges<\/strong><\/h2>\n\n\n\n<p>It&#8217;s not uncommon for individuals to get frustrated with their inability to<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8199997\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"> manage their weight.<\/a><sup>[5]<\/sup> There are medical reasons for unintended weight loss or weight gain, including<\/p>\n\n\n\n<ul class=\"col-list\"><li>Medication<\/li><li>Obesity<\/li><li>Diabetes<\/li><li>Thyroid disease<\/li><li>Mental health challenges<\/li><\/ul>\n\n\n\n<p>If your weight is not what you think it should be, you should see a doctor, registered dietitian, or certified personal trainer. If there is no underlying medical condition, you may need help calculating your calorie intake and calories burned.<\/p>\n\n\n\n<div class=\"wp-container-11 wp-block-group box-item\"><div class=\"wp-block-group__inner-container\">\n<h2 class=\"title-hightlight\"><strong>Conclusion<\/strong><\/h2>\n\n\n\n<p>Your overall health depends on a well-balanced diet and how much exercise you get. Sex, height, weight, lean body mass, and age impact your recommended calorie intake.<\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-container-12 wp-block-group\"><div class=\"wp-block-group__inner-container\">\n<h3>Frequently Asked Questions<\/h3>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1671034831497\"><strong class=\"schema-faq-question\">How do I know I&#8217;m losing weight?<\/strong> <p class=\"schema-faq-answer\">The most accurate way to evaluate fat loss is to track your body fat percentage. There are several ways to do this at home and through a fitness professional. Even if the scale hasn&#8217;t budged, you can usually tell if you&#8217;re losing fat because you&#8217;re losing inches and your clothes are fitting differently.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1671034852579\"><strong class=\"schema-faq-question\">Do I have to exercise to gain weight?<\/strong> <p class=\"schema-faq-answer\">Yes, if you want to gain muscle, you should strength train. Physical activity is necessary for the muscles to work and grow.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1671034877594\"><strong class=\"schema-faq-question\">Is eating 1200 calories a day healthy?<\/strong> <p class=\"schema-faq-answer\">The average person must consume about 1700 calories a day to stay fit. People with intense exercise routines need more fuel. If your calorie intake drops to less than 1200-1500 calories a day, it will put your body under stress and make weight loss more difficult.<\/p> <\/div> <\/div>\n<\/div><\/div>\n","protected":false},"author":52,"featured_media":437130,"template":"","categories":[],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.5.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Many Calories Should I Eat A Day? 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