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Recommended calories per dayIntroduction
The weight management depends upon the energy balance equation; the amount of energy you put into your body i.e. calories versus the amount of energy you expend (activity).Understanding your body's energy requirements can help guide you when making nutritional choices. There are three primary components that make up your body's energy expenditure. Adding these three components together, basal metabolic rate, energy expended during physical activity, and the thermic effect of food is the most accurate way of determining how many calories your body requires
each day.
Usage of calories
The number of Calories in the foods that we eat and the number of Calories that we use determines whether we will lose weight or gain weight. The extra Calories that we consume are generally stored as fats in our body. To maintain a steady weight, the number of Calories in our food must be equal the number of Calories that we use through exercise, excrete as wastes, body oils, ejaculates, menstrual flow, or use for renewal of skin, hair, nails, and other organ tissues. To reduce weight, we must consume fewer Calories than our body needs so that our stored body fat is used to meet a portion our caloric needs.
The body requires protein to maintain the muscles and to produce hormones. Essential fatty acids are needed for cell replication and to maintain the structure of the nervous system. Therefore, any reduction of Calories must be accomplished by reducing saturated fats and carbohydrates.
Required calories per day
One pound of fat contains approximately 3,500 calories, so to lose one pound a week, a person should consume around 3,500 fewer calories per week. This can be done by reducing the daily intake by 500 calories per day (500 x 7 days will provide a deficit of 3,500 calories per week). To lose 2 pounds per week, a deficit of 1,000 calories per day is required.
The physical activity also contributes significantly to weight loss. The deficit of 500 to 1,000 calories can come from a combination of increased physical activity and reduced intake on a daily basis. Therefore, you do not need to experience significant food deprivation. The lowest intake per day recommended for females is 1,200 calories, unless they are in a medically-supervised, very low-calorie regimen which may have a daily level of 500 to 800 calories per day.
The lowest level recommended for males is 1,500 calories per day. A very low-calorie diet can also be used by males if they are in a medically-supervised program. A key to weight maintenance and weight loss is to increase daily activity -- things like using stairs, rather than the elevator or walking rather than driving when possible make a real difference.
Adjust food intake gradually for lifetime changes. Reduce fat intake on a daily basis, and reduce intake of other high-calorie foods.
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- Calories