How Many Calories Should You Eat?

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There is no exact response to the question, “How many calories should I eat?” but there are guides in knowing the restriction to one’s caloric intake. And the restriction is predisposed to age, sex, lifestyle, and diet. Therefore, to truly know how many calories you should eat, evaluation is a must prior to jumping into conclusions.

First and foremost, think of the query, “How much should I weigh?” this is, in fact, most important before you start counting calories. Browse over a BMI chart to have an idea of the approximate weight you should be in relation to your height. Compare your current weight with the acceptable weight you should have which should be in accordance with your height. However, one exception to the BMI chart is when you are muscular, because your weight may be due to the mass of your muscle and not fat.

After which, you can now altogether assess your way of life. Look over your daily routine, do you exercise or do you live a sedentary lifestyle. Do you eat vegetables and fruits or do you take in fast food more often? In addition, consider your age and your sex. The reason behind this is that as we age, our basal metabolic rate tends to slow down, especially if we barely exercise because we lose our muscle mass which is responsible for metabolism while we are at rest. Moreover, women pack in more body fat as opposed to men, and men have more muscle mass and a faster resting metabolic rate.

In figures, it is prompted that ladies take in around 1900 calories in a day while 2500 calories for men for every day, Be that as it may, it still extremely wards to their way of life and activity levels. Therefore, to be on the safe side, it is best to take in nutritious foods to give your body the nourishment it needs rather than restricting it with calories. Moreover, portion control is another thing you should keep in mind.

Furthermore, rather than asking the question, “How many calories should I eat in a day” think about what you should eat in a day. If you choose to eat more vegetables and fruits and drink more water throughout your day, this will keep you full and you will crave less food. Moreover, calorie counting and restriction will just lead to a feeling of deprivation, and this may lead to binge eating in the end.

Estimated calorie requirements

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Estimated amounts of calories needed to maintain energy balance for your gender, age, and physical activity level. Also, you are trying to lose weight or gain weight to follow the reference chart. The accompanying proposed calorie reaches are created utilizing the Institute of Medicine’s evaluated calorie figuring.

Gender
Age
Sedentary[a]
Moderately Active[b]
Active[c]
Males
19-30
2400-2600
2600-2800
3000
31-50
2200-2400
2400-2600
2800-3000
51+
2000-2200
2200-2400
2400-2800
Females
19-30
1800-2000
2000-2200
2400
31-50
1800
2000
2200
51+
1600
1800
2000-2200
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Note.

[a] Sedentary means a lifestyle that includes only the light physical activity of an independent lifestyle.  

[b] Moderately Active methods a way of life that incorporates physical action proportionate to walking about 1.5 to 3 miles for each day at 3 to 4 miles for every hour, notwithstanding  

[c] Active methods a way of life that incorporates physical movement identical to walking multiple miles every day at 3 to 4 miles for each hour, notwithstanding the exercises
 

[d] Estimates for females do exclude ladies who are pregnant or breastfeeding.

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