What exactly are calories, you might ask. In short, a calorie is a unit which measures the amount of energy created by food. There are 4 key energy sources from foodstuffs: fats, carbohydrates, proteins, and alcohol. From these, fats contain the greatest amount of energy. It is an error to think that if you ingest less food you will get fewer calories, as it is best to take a sufficient amount of calories.
How Many Calories Should I Eat a Day?
What is essential to understand is that the balance between the number of calories ingested on a daily basis and used is the deciding factor as to body health and weight. In short, this implies that the BMR (basal metabolic rate) and the level of exercise of physical activity determine how many calories you should take.
There are two ways of burning off as many calories as possible: to ingest a lesser amount of them or to intensify exercising or physical activities. The most efficient method of calculating the daily calorie intake is by using the BMR, which can differ for each individual, as well as depend on many factors such as the inherited genetic structure, as well as the individual body structure, and age and gender.
The recommended calorie intake per day for females is 1,940 and 2,550 for males.
- There are many online calculators which can help you find a formula which will help estimate how many calories to eat per day, and some are specially created for those who wish larger muscle mass (for example, bulking calorie calculator, nutrient calculator, pregnancy calculator, etc.)
It is always good advice for a physician to do an adequate analysis and checkup which will provide you with an adequately balanced diet regimen for your specific calorie needs.
When an appropriate diet strategy is found and structured around your personal traits and lifestyle, to do the math and calculations is not very hard. If you have the desire to put on some weight, you should consume more calories and if your aim is to lose weight, it is necessary to consume less calories per day, or at least a smaller amount of calories than your current body needs. The calculations should provide a breakdown of calories and grams which are needed from three groups of nutrients – fats, carbohydrates and proteins.
The recommendations for the number of calories which should be ingested daily are the following.
For individuals who take part in half an hour or less in moderate physical activities:
For individuals who take part in at least half an hour to one hour in moderate physical activities:
In conclusion, the amount of calories you should ingest will depend on your basic stats: your weight and height, your levels of physical activity, and whether you are making an attempt to lose, gain or just maintain your weight. What is imperative, all in all, is that you get a balance with the calories consumed and spent on a daily basis.