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How Many Calories Shall I Consume?

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How Many Calories Shall I Consume?

The amount of food we intake daily has a major impact on bodily function. The various nutrients that compose our everyday diets are just as important as the overall food intake. In simple words, we will gain weight if we will increase our average calorie intake, and we will tend to lose weight as well as muscle mass if we curtail down the calorie consumption.

What Are Calories?

A calorie is a unit that measures the level of energy. Calories are generally used to assess the energy content of foods and beverages. To gain weight, you should focus on consuming more calories, and to lose weight, you need to eat fewer calories than usual every day as per health and fitness tips.

Recommended Calories

The answer to how many calories should I eat in a day depends on various factors, including your height, age, weight, metabolic health, activity level, among several others. Below is the average calorie intake that one should be adding to their everyday lives.

  • Women

The average, moderately active woman of age between 26-50 should intake about 2,000 calories per day to maintain her weight and over 1,500 calories a day to lose 1 pound of weight per week.

Young women in their 20s require higher calorie intake. They need around 2,200 calories per day to maintain their weight.

Women of age 50 or above usually require fewer calories. The average moderately active women in her 50s require around 1,800 calories per day to retain her weight and over 1,300 calories a day to lose 1 pound per week.

  • Men

The average, moderately active man of age between 26-45 requires 2,600 calories a day to maintain his weight and over 2,100 calories a day to lose 1 pound.

An active man who walks regularly for more than 3 miles a day requires 2,800 - 3,000 calories to their normal weight and 2,300 - 2,500 calories to lose 1 pound per week.

Young men of age between 19-25 have higher energy requirement and requires 2,800 calories a day to maintain their normal weight and over 3,000 if they are active. To lose 1 pound every week, moderately active men require 2,300 - 2,500 calories.

Energy requirement reduces as men start aging. Between 46-65, moderately active men require an average of 2,400 calories a day. After acquiring 66 years of age, an average man requires 2,200 calories a day.

  • Children

Children have widely varying calorie requirements based on their size, age, and activity level.

An average toddler needs over 1,200 - 1,400 calories a day, while a moderately active teenager needs 2,000 to 2,800 calories a day.

Growing children engaged in regular physical activity generally do not need to count calories. When they are furnished with a range of healthy options to consume, most moderately active children generally eat the desired amount of food required by their body.

How To Consume Calories

Once you have figured out how many calories to eat in a day while trying to increase the calorie intake and amount of protein in your diet, here are some health and fitness tips that can help.

health & fitness

  • Add extra canola or olive oil when cooking vegetables, lean meats, soups, or stir-fry.
  • Have 1/2 or 1/4th cup of nuts every day.
  • Use natural peanut butter in your sandwiches.
  • Add olives to pizza, pasta, and salad, or just eat them plain.
  • Use olive oil-based vinaigrette dressings on vegetables, salads, and pasta.
  • Sprinkle seeds or nuts into cereal, yogurt, stir-fry, oatmeal.
  • Make an egg white omelet with olive oil, low-fat cheese and, lots of veggies.
  • Prepare trail mix with whole wheat cereals, raisins, nuts, and other dried fruit.

How To Burn Calories

  • Tennis

Good for physical fitness, coordination, bone density, and reaction time, tennis is just an ideal way to get fit if you prefer exercising.

  • Walking

Walking improves physical fitness, which in turn curtail disease risks. It even encourages endurance, and lower body strength, and if done outdoors, boosts vitamin D.

  • Swimming

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Swimming is great for achieving your fitness goal, maintaining a healthy weight, and boosting endurance and muscle strength.

  • Zumba

Apart from being an excellent cardio workout, Zumba improves coordination and physical fitness and increases bone density, curtailing the risk of osteoporosis.

The Balance Between Burning And Consuming Calories

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A healthy lifestyle requires adequate physical activity along with good nutrition. If your body weight has not differed for several months, your calorie intake from food and the calorie you burn are balanced. If you want to lose or gain weight, try changing your dietary patterns and everyday physical activity to attain your goal.

I Knock Fashion Desk

One of the most important steps to keep yourself healthy is to recognize how many calories to eat in a day followed by a healthy routine. Keep checking our blogs to stay updated with the latest health and fitness tips.

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