How many calories should i eat
How many calories do adults need?
Knowing your body’s daily calorie needs can be an important first step in adopting a realistic diet and physical activity plan that can help you attain and maintain a healthy weight.
Between 20 to 50 percent of your daily caloric needs are determined by physical activity. The remainder are burned through basic body functions such as breathing, circulating blood and keeping cells functioning.
It’s easier to get up the will-power to turn down a 900 calorie double-burger with cheese and sauce and opt for a 400 calorie chicken sandwich or salad when you know your entire daily needs are about 1600 calories,” says Joan Carter, a CNRC registered dietitian and instructor of pediatrics at Baylor College of Medicine in Houston.
How many calories should I eat a day
How do you know how many calories you should consume in a day? The answer depends on several factors: gender, age, activity level, metabolism, current weight, and goal weight. In this Health Alert we explain how to calculate your basal metabolic rate (BMR).
The more muscle mass you have, the more calories you need to maintain it. That’s why men usually need more calories than women, younger people more than older people, and active people more than sedentary people.
Age robs you of muscle. Beginning at age 45, the average person loses about 10% of his or her muscle mass (1/3 to 1/2 lb) each decade. This muscle tissue is replaced with fat, which burns far less calories than muscle. Also, your metabolism slows down as you age, so your body requires fewer calories.
That’s where activity comes in. Exercise can speed metabolism, burn fat, and increase muscle mass. It also lets you eat a bit more without adding pounds or to lose weight without starving. The U.S. Department of Agriculture (USDA) Dietary Guidelines for Americans outlines three activity levels to help decide how many calories you should be getting:
Sedentary: Lifestyle includes only light physical activity associated with typical day-to-day life
Moderately active: Includes physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, or 30 to 60 minutes a day of moderate physical activity, in addition to daily activities
Active: 60 or more minutes a day of moderate physical activity in addition to daily activities.
To determine calorie intake, dietitians use a formula known as the Harris-Benedict principle to assess a person’s basal metabolic rate (BMR), which is the amount of energy your body needs to function while at rest.
- Step 1: Calculate Your BMR. Women: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years) Men: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years)
- Step 2: Adjust for Activity. If you are bedbound: Multiply your calculated BMR by 1.2 If you are sedentary: BMR x 1.4 If you are moderately physically active (some planned exercise/ walking most days): BMR x 1.5 If you are very physically active: BMR x 1.6
What is healthy weight loss?
It’s natural for anyone trying to lose weight to want to lose it very quickly. But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn’t just about a “diet” or “program”. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.
To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week.1
Once you’ve achieved a healthy weight, by relying on healthful eating and physical activity most days of the week (about 60—90 minutes, moderate intensity), you are more likely to be successful at keeping the weight off over the long term.
Losing weight is not easy, and it takes commitment.
Preventing Weight Gain
If you’re currently at a healthy weight, you’re already one step ahead of the game. To stay at a healthy weight, it’s worth doing a little planning now.
Or maybe you are overweight but aren’t ready to lose weight yet. If this is the case, preventing further weight gain is a worthy goal.
As people age, their body composition gradually shifts — the proportion of muscle decreases and the proportion of fat increases. This shift slows their metabolism, making it easier to gain weight. In addition, some people become less physically active as they get older, increasing the risk of weight gain.
The good news is that weight gain can be prevented by choosing a lifestyle that includes good eating habits and daily physical activity. By avoiding weight gain, you avoid higher risks of many chronic diseases, such as heart disease, stroke, type 2 diabetes, high blood pressure, osteoarthritis, and some forms of cancer.
Choosing an Eating Plan to Prevent Weight Gain
So, how do you choose a healthful eating plan that will enable you to maintain your current weight? The goal is to make a habit out of choosing foods that are nutritious and healthful.
- Fresh fruits ― don’t think just apples or bananas. These are great choices, but try some “exotic” fruits, too. How about a mango? Or a juicy pineapple or kiwi fruit! When your favorite fresh fruits aren’t in season, try a frozen, canned, or dried variety of a fresh fruit you enjoy. One caution about canned fruits is that they may contain added sugars or syrups. Be sure and choose canned varieties of fruit packed in water or in their own juice.
- Fresh vegetables ― try something new. You may find that you love grilled vegetables or steamed vegetables with an herb you haven’t tried like rosemary. You can sauté vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish — just microwave and serve. When trying canned vegetables, look for vegetables without added salt, butter, or cream sauces. Commit to going to the produce department and trying a new vegetable each week.
- Calcium-rich foods ― you may automatically think of a glass of low-fat or fat-free milk when someone says “eat more dairy products.” But what about low-fat and fat-free yogurts without added sugars? These come in a wide variety of flavors and can be a great dessert substitute for those with a sweet tooth.
- A new twist on an old favorite ― if your favorite recipe calls for frying fish or breaded chicken, try healthier variations using baking or grilling. Maybe even try a recipe that uses dry beans in place of higher-fat meats. Ask around or search the internet and magazines for recipes with fewer calories ― you might be surprised to find you have a new favorite dish!
Get Moving!
In addition to a healthy eating plan, an active lifestyle will help you maintain your weight. By choosing to add more physical activity to your day, you’ll increase the amount of calories your body burns. This makes it more likely you’ll maintain your weight.
Although physical activity is an integral part of weight management, it’s also a vital part of health in general. Regular physical activity can reduce your risk for many chronic diseases and it can help keep your body healthy and strong.
Read How many calories should i eat on pdf