Average calories per day

March 17, 2022by Oliver0

How many calories do you need per day to maintain a healthy weight and lifestyle? This is a question that many people are curious about, but don’t know where to start looking for the answer. In this blog post, we will discuss the necessary average calorie intake per day, as well as some tips on how to achieve it!

What are calories?

Calories

Calories are units of energy that we get from the food and drinks we consume. They’re essential for our bodies to function properly. Our brains, for example, use about 20% of the total calories we burn each day.

It’s important to count calories because if we don’t, we may end up eating more than our bodies need. This can lead to weight gain and other health problems. The average calorie intake per day is necessary to maintain a healthy weight and lifestyle, so it’s important to be mindful of the number of calories we’re consuming each day.

Additionally, calorie needs can be affected by factors such as pregnancy, breastfeeding, medications, and illnesses. If you have any of these conditions, you should speak to a doctor or registered dietitian to find out how many calories you need per day.

How many calories should you eat on average?

The average person needs around 2000 calories per day to maintain their weight. However, this number will differ depending on your age, gender, activity level, and other factors.

Women

The average woman needs around 2000 calories per day to maintain her weight. This number will differ depending on your age, activity level, and other factors.

There are a few reasons why women need fewer calories than men. For one, women generally have less muscle mass than men. Muscle mass burns more calories than fat, so men naturally need more calories to maintain their weight. Additionally, women’s bodies tend to burn fewer calories at rest than men’s bodies do. This is because women naturally have a higher percentage of body fat than men.

Men

The average man needs around 2500 calories per day to maintain his weight. This number will differ depending on your age, activity level, and other factors.

There are a few ways that men can supply the required calorie per day. One way is to eat a variety of healthy foods that are rich in nutrients and low in calories. This includes fruits, vegetables, whole grains, and lean protein. Additionally, men can try to include physical activity in their daily routine. This could be anything from walking or biking to work, to going to the gym. By incorporating healthy eating and exercise into their lives, men can easily reach the average calorie intake per day.

Children

The average child needs between 1000-2000 calories per day to maintain their weight, depending on their age and activity level. Children who are overweight will end up getting more than they need because they don’t use all the energy that their body uses.

What does calorie intake depend on?

There are a few things that calorie intake depends on:

Activity factor

To calculate your activity factor, you need to know how many calories you burn per day. This can be done by using a calorie calculator. There are many different calculators available online, so find one that fits your needs.

Once you have the number of calories you burn per day, simply multiply it by the activity factor that corresponds to your lifestyle. Here is a list of activity factors:

  • Sedentary (little or no exercise)
  • Lightly active (light exercise/sports 1-3 times/week)
  • Moderately active (moderate exercise/sports 3-5 times/week)
  • Very active (hard exercise/sports 6-7 times/week)

Food choice

Whole foods

The type of food you eat can also affect the number of calories you need. For example, eating a lot of processed foods can lead to weight gain, as they’re often high in calories and low in nutrients. On the other hand, eating more whole foods can help you maintain a healthy weight, as they tend to be lower in calories and higher in nutrients.

There are many different types of whole foods that can help you maintain a healthy weight. Some examples include fruits, vegetables, whole grains, and lean protein. These foods are nutrient-rich and low in calories, making them an ideal choice for people looking to lose weight or maintain their current weight. Additionally, by incorporating whole foods into your diet, you’ll be getting the majority of nutrients your body needs to stay healthy.

To sum it up, the necessary average calorie intake per day is around 2000 for most people. However, this number will differ depending on your age, gender, activity level, and other factors. If you’re trying to lose or gain weight, your calorie intake will also need to be adjusted accordingly. Eating more whole foods and fewer processed foods can also help you maintain a healthy weight.

Basal metabolic rate

Your basal metabolic rate (BMR) is the number of calories your body needs to maintain basic functions such as breathing and digesting. It’s generally influenced by your age, weight, gender, and muscle mass.

The average person’s BMR is around 1500-1800 calories per day. However, this number will differ depending on your age, weight, gender, and muscle mass. If you have a higher BMR, you’ll need more calories to maintain your weight. If you have a lower BMR, you’ll need fewer calories.

To calculate your BMR, use this formula:

  • For men: 66 + (13.75 x weight in kg) + (545 x height in cm)
  • For women: 655 + (19.75 x weight in kg) + (165 x height in cm)

Once you know your BMR, you can then calculate how many calories you need per day to maintain your weight. To do this, multiply your BMR by your activity factor. For example, if you have a sedentary lifestyle, you would multiply your BMR by

So, if your BMR is 1500 and you have a sedentary lifestyle, you would need 2250 calories per day to maintain your weight ((1500 x = 2250). Losing weight would mean to consume fewer calories than this. If you’re trying to gain weight, you would need to consume more.

Body mass index (BMI)

Your BMI is a measure of your body fat based on your height and weight. It’s generally used to determine whether you’re a healthy weight, underweight, overweight, or obese.

To calculate your BMI, use this formula:

  • BMI = (weight in kg) / (height in m) x (height in m)

For example, if you weigh 70 kg and are 180 cm tall, your BMI would be 22.222 ((70 / (180 x 180))).

A BMI of 18.49 or less is considered underweight, while a BMI of 25 or more is considered overweight. A BMI of 30 or more is considered obese.

If you’re trying to lose weight, you would need to consume fewer calories than your body needs to maintain its current weight. You can use a calorie calculator to determine how many calories you need to eat per day to lose weight.

Waist-hip ratio

Your waist-hip ratio (WHR) is the ratio of your waist circumference to your hip circumference. It’s generally used to determine whether you have too much stomach fat.

A WHR of 0.95 or more for men and 0.80 or more for women is considered high, which means you have too much stomach fat. A high WHR has been linked to a greater risk of heart disease, stroke, and diabetes.

To calculate your WHR, use this formula:

  • Waist circumference / Hip circumference

For example, if your waist circumference is 80 cm and your hip circumference is 100 cm, your WHR would be 0.80 ((80 / 100)). If you have a high WHR, you may need to lose weight and reduce your waist circumference.

Ideal body weight

Your ideal body weight is the weight at which you’re most likely to be healthy. It’s generally based on your height and frame size.

To calculate your ideal body weight, use this formula:

  • For men: 106 + (16 x (height in inches – 60))
  • For women: 100 + (13 x (height in inches – 60))

For example, if you’re a man and you’re 180 cm tall ((180 / 30.48) = 70), your ideal body weight would be 106 + (16 x (70 – 60)) = 86 kg. If you’re a woman and you’re 160 cm tall ((160 / 30.48) = 63), your ideal body weight would be 100 + (13 x (63 – 60)) = 79 kg.

Your ideal body weight is just a starting point. You may need to gain or lose weight to reach your goal weight.

If you’re trying to lose weight, you would need to consume fewer calories than your body needs to maintain its current weight. You can use a calorie calculator to determine how many calories you need to eat per day to lose weight.

Daily needs

Now that you know your BMR, BMI, WHR, and ideal body weight, you can calculate the needed daily calorie intake. Use the following formulas:

  • For sedentary people: BMR x 1.2
  • For lightly active people: BMR x 1.5
  • For moderately active people: BMR x 1.75
  • For very active people: BMR x 2.0

For example, if your BMR is 1500 and you’re lightly active, you would need 2250 ((1500 x 1.5 = 2250) calories per day. If you’re moderately active, you would need 2625 ((1500 x 1.75 = 2625) calories per day. And if you’re very active, you would need 3000 ((1500 x 2.0 = 3000).

How to reduce calorie intake?

If you’re trying to lose weight, you would need to consume fewer calories than your body needs to maintain its current weight. You can use a calorie calculator to determine how many calories you need to eat per day to lose weight.

You can also reduce your calorie intake by eating smaller portions, cutting out high-calorie foods and drinks, and being more active.

Drink more water

Drink plenty of water

Water is essential for good health. It helps to keep your body hydrated and can help you lose weight.

Drinking plenty of water can help you feel full and eat less. It can also help to boost your metabolism.

Aim to drink eight glasses of water per day, or more if you’re very active or live in a hot climate. You can also get your daily intake of water from other drinks such as tea, coffee, and fruit juice.

Eat more protein

Protein is an essential nutrient that helps to build and repair your body’s tissues. It can also help you lose weight.

Eating protein can help you feel full and reduce your appetite. It can also help to boost your metabolism.

Aim to eat 0.36 grams of protein per pound of body weight, or 0.73 grams per kilogram, every day. You can get your daily intake of protein from meat, fish, eggs, dairy products, nuts, and seeds.

Limit sugary drinks

Sugary drinks

Sugar is high in calories and can contribute to weight gain. It’s also been linked to a number of health problems such as heart disease and diabetes.

To reduce your sugar intake, cut out sugary foods and drinks such as candy, cookies, cake, and soda. You can also reduce the amount of sugar you add to foods such as coffee and cereal.

Replace sugary drinks with water, unsweetened tea, or sparkling water.

Additionally, if you’re trying to lose weight, it’s important to make sure you’re eating healthy snacks. Healthy snacks can help you feel full and reduce your cravings for unhealthy foods.

Some good options include fruits, vegetables, nuts, seeds, whole grain breads or crackers, yogurt, and cottage cheese. Avoid high-calorie snacks such as chips, chocolate bars, and pastries.

Exercise

Exercise is an important part of weight loss. It can help you burn more calories and boost your metabolism.

Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, every day. You can also do other activities such as swimming, cycling, or running.

FAQ

How many calories should I eat a day by age?

The number of calories you need each day depends on your age, gender, and activity level. Here's a general guide: Age Male Female 2-3 years 1000 1000 4-8 years 1200 1200 9-13 years 1600 1400 14-18 years 1800 1600 19-30 years 2000 1800 31-50 years 2000 1800 51+ years 1800 1600

How many calories should I eat a day of weight loss?

If you're trying to lose weight, you should consume fewer calories than your body needs to maintain its current weight. You can use a calorie calculator to determine how many calories you need to eat per day to lose weight.

How many calories do I burn in a day?

The number of calories you burn each day depends on your activity level. Here's a general guide: Activity Calories burned per hour Sitting 100 Standing 130 Walking 200 Running 400

Are 1500 calories enough for a man?

1500 calories may be enough for a man, but it's important to speak with a doctor or nutritionist to get an individualized estimate of how many calories you need per day.

What is the average calories intake for a man?

The average recommended calorie intake for a man is around 2500 per day. However, this number will vary depending on your age, activity level, and weight loss goals.

Resources

  1. https://www.nhs.uk/live-well/eat-well/cut-down-on-your-calories/
  2. https://www.healthline.com/nutrition/most-weight-loss-friendly-foods#19
  3. https://www.healthline.com/nutrition/how-much-should-i-weigh
  4. https://www.medicalnewstoday.com/articles/322296#six-reasons-why-drinking-water-may-help-you-lose-weight
  5. https://www.medicalnewstoday.com/articles/324854

Oliver

Your personal weight loss coach

Leave a Reply

Your email address will not be published. Required fields are marked *