How many calories should I eat in a day?
How many calories should I eat in a day?
Figuring out how many calories should be eaten is just one of the biggest mysteries in life-it seems so. Although the demand for calories depends on many factors such as age, gender, and body shape, if you want to maintain or reduce body fat, the general calorie range will help.
Let’s break down
- The total number of calories your body needs every day depends on your basal metabolic rate and the degree of physical activity. Basal metabolic rate or metabolic nap What is what ? Basically, this is the energy your body needs to perform all the vital tasks in life, such as breathing and digestion.
- This speed accounts for about 70% of your total calorie needs, so it is critical to ensure that you cheer your body properly. The higher you are, the younger you are, the higher your basal metabolic rate. Compared with girls, men usually have higher resting metabolism.
- Once it involves the remaining 30% of the calorie intake per day, it can be attributed to some degree of physical exercise, which may vary from day to day. The more active you are, the higher the energy demand.
Eat recommended calories
We ask top US nutrition experts to weigh the most common calorie misunderstandings to help you accurately determine the actual needs of each day .
“A lot of people think that it is better to eat fewer calories when trying to eliminate weight,” states Felicia Stoller, DCN, MS, RD, FACSM, and the author is lean in the fat gene life . “But unless you are a woman under 5 feet 3 inches, I would not recommend eating less than 1600 calories per day.”
As Stoler pointed out, too few calories can lead to a lack of essential nutrients and may even suppress the immune system.
“Diet change” ( at The Small Change Diet) The author RDN Carey Gans (Keri Gans), said: “eating less than your body needs will slow down the metabolism because the body begins to break down muscle for energy .” ” Nutrition Twins” The author of Vegetable Vegetarian, RD, CDN, and CFT Lyssie Lakatos added: “Without enough calories, you may experience low energy, excessive hunger, or mood changes .”
On the other hand, many calories may not be ideal. In addition to losing weight and increasing fat storage, it consumes more calories than the body needs, and may also cause various uncomfortable diseases.
Gans said: “Excessive calories, especially in fried or spicy foods, may cause stomach reflux.” Tammy Lakatos Shames of RD, CDN and CFT added: “These extra calories will cause faint Sleepy, heavy and sleepy. “
Determine calorie intake based on task level
The ideal balance of carbohydrates will match your metabolic rate.
Reach recommended calories
Within these ranges, what does the daily meal plan look like? Let’s see.
2,200 calories per day
- Breakfast: 2 scrambled eggs, two slices of 100% whole wheat bread, 1 tablespoon of peanut butter or almond butter, 12 ounces of latte coffee and skim milk, 1 cup of berries
- Snacks: 1 ounce of nuts (pistachios, peanuts, almonds, walnuts, etc.).
- Lunch: 2 slices of 100% whole wheat toast, 3 ounces turkey or chicken breast, 1 ounce cheddar cheese, 1 tablespoon mayonnaise, 2 cups of salad mixed with 1/4 avocado and 2 tablespoons vinegar
- 1: 1 tablespoon, 1 ounce skim cheese
- Dinner: 5 ounces salmon filet 2 cups broccoli, fried in 1/2 tablespoon oil, 1/2 roasted (candy or regular) curry
1,800 calories per day
- Breakfast: 2 scrambled eggs, 1 slice of 100% whole wheat toast, 1 tablespoon of peanut butter or almond paste, latte or coffee shop, 8 ounces of low-fat milk, 1 cup of berries
- Snacks: 1 ounce of nuts (pistachios, peanuts, walnuts, almonds, etc.)
- Steak: 2 slices of 100% whole wheat bread, 3 ounces turkey breast, 1 tablespoon mayonnaise, two cups of tossed salad, sprinkled with 1/4 slice of chopped walnuts and 1 1/2 tablespoon of vinegar seasoning
- 1: 1 apple
- Dinner: 4 ounces salmon fillets, 2 cups steamed broccoli, 1/2 roasted sweet potatoes
1,600 calories per day
- Breakfast: 2 scrambled eggs, 1 slice of 100% whole wheat toast, 1 tablespoon of peanut or almond butter, latte or coffee milk (use 8 ounces of skim milk)
- Snacks: 1 ounce of nuts (pistachio, peanut, chili, pepper, etc.)
- Steak: 2 slices of 100% whole wheat toast, 3 oz turkey breastfeeding, 1/4 avocado, 2 cups of tossed salad and 1 tablespoon of vinegar dressing
- Snack: 1 medium-sized apple
- Dinner: 4 ounces salmon filet 2 cups steamed broccoli, 1/2 roasted sweet potatoes
Be careful, but do n’t start counting calories
If you are not careful, fixing the number of calories may cause overeating and deprivation. Instead, focus on the wealth that can be eaten, such as whole agricultural products, and the rest will fall into place.
Bottom line: Although calorie intake is important whether you want to maintain or eliminate weight, this is just one aspect of focusing on ensuring a healthy diet and lifestyle. Storler said: “Instead of counting calories, it’s better to focus on a diet rich in plant foods and whole grains.” Gans pointed out: “Filling half of the plate with vegetables during meals can help improve the control of parts.”