How many calories should I eat a day?
To answer this question properly, you need to think about many more things than just an amount of calories. There is no universal amount, which will be fine for all of us. It depends on your gender, weight, activity level, age and height.
How many calories should I eat everyday?
Proper nutrition is crucial if you want to stay healthy and happy.
In general, it's recommended for female to consume around 2000 calories a day and for a man - 2500 calories. However, this amount is based on an average person.
We all vary - with our degree of physical activity, height and many more. Thus, the amounts that will be discussed in this article are developed for averaged data on all mentioned factors. It has only an informative purpose.
if for any reason you need to know your exact dietary needs, see an educated dietitian.
Female - how many calories to eat?
As per scientists' calculations, an average women in age 26-50 should eat around 2000 kcal a day.
Remember, that if your level of activity is extremely low (i.e. you use car for your everyday trips and work in an office) - this amount might be too high for you.
At the same time, it will be way too low for women, who excercise everyday.
Remember, that women over 50 years old generally need less calories. This calculation also doesn't apply to breastfeeding and pregnant ladies. In such cases any diet restriction should be consulted with dietist.
Men - average amount of calories per day
Men in the same age (26-50) should eat around 2500 kcal a day.
Just like for women - it only applies for the average person. Younger men need a higher amount of calories, while older ones - lower. It also depends on your activities.
How many calories to loose weight?
Mentioned amount of calories allows you to keep your weight.
If you would like to lose some, you should calculate a new caloric demand by subtracting 20% from this value. This will let you lose around 0,5kg per week.
Remember! Always check your BMI before starting a diet.
If it's in the range of normal and you still don't feel very well in your own body - try excercising at first. Maybe you just need to give it some shape?
Does only food contain calories?
Sadly, no. Most of the drinks also should be counted into your caloric balance.
Only water is calorie-free and the sweeter the drink gets, the more it is fattening. If you drank i.e. a cup of coke, you should add it to the number of calories you've had that day.
Remember, that the needs of all of us are a bit different. Even if you think you are the "average person" mentioned in this article - it doesn't necessarily mean the given amount of calories will be okay for you.
In case of any doubts, contact a dietist, who will calculate the amount for you.