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Select personalised ads. Apply market research to generate audience insights. Measure content performance. Develop and improve products. List of Partners vendors. Eating a certain number of calories per day can help you achieve and maintain a healthy weight.
Research further indicates that, when following a balanced diet, consuming the best number of calories for you can also help improve your health and boost longevity. When determining how many calories you should eat per day, it helps to first understand the established recommended calorie intakes.
From there, you can consider other factors to find the calorie intake that is right for you given your body and health-related goals. Knowing the recommended calorie intake guidelines can provide a better idea of what your calorie range will be.
These vary based on whether you are an adult, a teen, or a child. The recommended calorie intake for adult women ranges from 1, calories per day to 2, calories per day, according to the Dietary Guidelines for Americans.
For men, the amount is slightly higher, ranging from 2, to 3, calories per day. If you are somewhat sedentary or older, your calorie needs are likely toward the bottom of the range. If you are fairly physically active , pregnant, or breastfeeding, you may be closer to the top.
Calorie intake recommendations for teens vary based on age, sex, and activity level. A year-old girl's recommended intake ranges from 1, to 2, calories daily with a 2, to 2, recommended intake for a year-old boy.
These amounts increase slightly in the later teen years. For girls aged 14 to 18, the range is 1, calories per day to 2, For boys in this same age range, the recommended calorie intake is somewhere between 2, and 3, calories. Children between the ages of 2 and 3 years old need between 1, and 1, calories per day. Where they fall in this range depends on how active they are.
At 4 to 8 years of age, the range starts at 1, calories daily and increases to 1, calories for girls and 2, calories for boys. At 9 to 13 years, the calorie range is 1, to 2, calories per day for girls and 1, to 2, calories daily for boys.
Infants and young children are generally good at self-regulating their calorie intake, so it may more helpful to ensure they have a balanced diet versus watching how many calories they consume. As the recommended calorie intake guidelines suggest, the number of calories you need per day can vary based on a variety of factors.
Among them are:. Additional factors that can affect how many calories your body uses for energy, thus also impacting how many you should consume, include your hormones, some medications such as steroids and some diabetes medicines , and your overall health.
The Nutrition Facts label on foods provides information based on a 2, calorie per day diet. But people can have different calorie needs. Determining your individual needs can help you maintain a healthy weight.
Whether your goal is to lose weight , gain weight , or maintain your current weight , a weight loss calculator can help. The calculator uses your sex, weight, height, and age to determine the number of calories you need to fuel your body for daily activity. Then it adds the calories needed to gain weight or subtracts the calories needed to help you lose weight. It can figure out how many calories you should eat to maintain weight as well. Inputting accurate information can help determine your daily caloric needs.
If you're not sure how active you are during the day, keep an activity journal for a week or look at data from your fitness tracker to get a quick estimate.
Next, you'll be asked about your goals. It's important to be realistic during this step. Your goal weight may be different than an ideal or "perfect" weight. Try to set goals that you believe are attainable. Once you reach your goal, you can always set a new one. If you are trying to lose weight, a healthy rate of weight loss is 0. If you are trying to gain weight , adding 1 to 2 pounds per week is a healthy goal.
After entering your information into the calorie calculator, you'll receive a daily calorie goal. This is the number of calories you should eat each day to reach your desired weight in the time frame that you set. If weight loss is your goal, a calorie deficit is factored into your recommended daily caloric intake.
You won't gain weight by eating less, but you might lose weight more slowly than if you eat the right number of calories. Next, very low-calorie diets affect your daily energy level. Why does this matter? Your daily activity level has a big impact on the number of calories you burn every day. If you stay active , you're more likely to see weight loss results.
If you're exhausted from eating too little, you won't burn as many calories and weight loss can stall. Lastly, very low-calorie diets are uncomfortable, unsafe, and difficult to maintain. Without medical supervision, it's unlikely that your body will stay healthy without essential nutrients.
And if you get overly hungry from the decreased food intake, you're more likely to binge and possibly even gain weight. Cutting calories isn't the trendiest method of weight loss. You probably won't see Hollywood celebrities talking about it in magazines or on social media channels. But making moderate adjustments to your daily caloric intake is a time-tested, evidence-based weight-loss method. It is the method that is most recommended by health experts.
Just be careful that you don't cut too many calories and risk your health. Your body needs time to adjust to a new lifestyle and a new eating plan. Take it slowly and make small adjustments to see real weight loss results that last. Looking to lose weight? Our nutrition guide can help you get on the right track. Sign up for our newsletter and get it free! Tools for successful weight management in primary care. Am J Med Sci.
Strychar I. Diet in the management of weight loss. Your Privacy Rights. To change or withdraw your consent choices for VerywellFit. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page.
These choices will be signaled globally to our partners and will not affect browsing data. Just be sure to go easy on the dressing and fried toppings. Just say "no" to fried food.
Frying food adds lots of unhealthy calories and saturated fat to any dish. Instead of fried chicken or fish, choose grilled, broiled, or poached instead.
And skip the French fries. A large serving of fries alone can add almost calories to a meal. Instead, see if you can substitute for the vegetable of the day or a side salad. Build a thinner pizza. Skip the meat toppings, extra cheese, and deep-dish crust, and have a couple slices of thin-crust vegetable pizza instead. You will save a little over calories.
Use a plate. Eat all food from a plate or bowl, including snacks. When you snack out of a bag or box, it is easy to eat more than you intend to. This is especially true if you are sitting in front of the TV. You may be surprised to learn that a large bag of chips could be more than calories. Instead, place one portion in a bowl, and put the rest away.
Avoid alcohol. Cutting back on alcohol is an easy way for many people to trim calories. Alcohol does not have any nutritional value, so when you imbibe drink alcohol, you are getting empty calories, up to for some mixed drinks made with syrupy sweeteners, fruit juices, and ice cream or heavy cream.
If you do order a drink, choose a ounce mL light beer calories or a 5-ounce mL glass of wine calories. Alternative Names. Related MedlinePlus Health Topics. Browse the Encyclopedia.
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