How Many Calories Should You Consume A Day?

How many calories should you consume? A calorie is a unit of measurement for the amount of energy (calories) consumed by humans. One calorie is defined as the amount of energy expended while burning one gram of food (energy content of food). In order to burn fat, we need to consume less calories than what our bodies expend during daily activities.

There are two types of calories; primary and secondary. Primary Calories are those from food or drink that enter directly into the bloodstream without being stored. Secondary Calories are the calories produced in the body’s cells from cellular respiration and other metabolic processes.

A person burns about 4,000-5,000 kcal per day. However, many people may consume more than this.

Do calories make you fat

1. Calories do not make you FAT! If you eat foods high in fat then yes calories do play a role in weight gain. However, if you consume whole foods that are low in fat (and fill you up) then your body will burn those fats off before they get stored in your body. So basically eating less fat is how you lose weight.

2. You CANNOT lose weight on the scale! It’s impossible! No matter what diet you try to follow, you’ll always have a weight loss plateau. This happens when your body gets used to a certain amount of food intake and stops losing weight. The best way to keep fit and trim is to maintain a balanced diet. If you’re hungry then drink water and eat some fruit. Eat smaller meals throughout the day.

3. Fat makes you look Fatter! A study published in the International Journal of Obesity said people who ate more than 10% of their daily calorie intake in fat were actually fatter than those who ate less fat. So don’t go around believing that just because you cut out all carbs means you’ll lose weight.

4. Alcohol is NOT a good substitute for food! Drinking alcohol is a sure-fire way to gain extra pounds. If you need something to help you relax after work, have a glass of wine instead of drinking alcohol mixed with soda. I find that the sugary drinks taste much better anyway.

5. Fruit juice does NOT count! There was once a time when fruit juices were really popular. But now we know that fruit juices have zero nutritional value and are empty calories. So save your money and buy a bag of grapes or apples.

6. Don’t skip breakfast! Eating a nutritious meal first thing in the morning gives your body energy throughout the day and helps you stay focused. Many studies have shown that women who skip breakfast tend to weigh more than those who eat a full breakfast. Also, research shows that skipping breakfast increases blood sugar levels and insulin resistance—both of which contribute to obesity.

7. Fat Free doesn’t mean healthier! Just because a product says “fat free” it doesn’t necessarily mean it’s healthy. Most fat free snacks are loaded with artificial ingredients and chemicals that can be harmful to your body. Choose healthier alternatives instead.

8. Vegetables make you look skinnier! Studies show that vegans are slimmer than meat eaters. While people think that vegetables are filling and make them feel full, science disagrees. Vegetables don’t give you any additional energy. Instead, they take away energy from your brain. Try eating more protein and complex carbs instead.

9. Protein makes you Look Bigger! When it comes to building muscle mass, protein is king. People with high protein diets have been proven to build more muscle than those who eat fewer protein rich foods. And since muscle burns fat, having lots of lean protein at each meal helps you stay motivated towards your fitness goals.

10. Exercise is Mandatory! Even though exercise might not seem like it, it’s actually mandatory. By exercising regularly you stimulate your body to produce hormones that promote a leaner appearance. Studies have shown that even just 20 minutes of cardio per week can make a difference.

11. Water keeps you looking Slimmer! Drink 8 glasses of water every day and you will notice a significant difference in your waistline. Your skin will be clearer and brighter, your hair shinier, and your digestion faster.

12. Green tea helps you Burn Fat! Green tea extract contains catechins which are known for their antioxidant properties. Antioxidants protect cells from damage that can lead to disease and premature aging. The polyphenols in green tea help increase your metabolic rate, thereby burning more calories and reducing belly fat.

13. Garlic Helps Keep you Healthy! Garlic is a superfood that dates back over 5,000 years and is packed with many valuable nutrients including antioxidants, vitamins, fiber, anti-inflammatory agents, iron, bone-building manganese, and others. Scientists believe garlic may reduce cholesterol and prevent heart disease. Additionally, garlic supports proper cardiovascular function and helps lower blood pressure.

How Many Calories Should You Consume A Day?

The following table shows how many calories you should consume each day.

1. Women

For women aged 19-50 years old, the recommended daily calorie intake is 2200-2500 calories per day. For men aged 19-50 years, the recommended amount is 1800-2200 calories per day. If you’re over 50 years old, then the recommended daily calorie intake for both sexes is around 2200-2500 calories.

2. Men

Men aged 19-50 years should ensure they get at least 3500-4000 calories per day. Older men (over 50) should take at least 3000-3500 calories per day.

3. Children

Children should have their caloric requirements decided by a professional dietician who can work out what a child’s nutritional requirements are. 5. Weight Loss

If you want to lose weight, try eating less than 2000 calories a day. If you need help keeping track of your food, use a calorie counter.

Caloric Restriction is the only way to lose weight properly (the slowest and safest), while avoiding hunger until you reach your desired weight

Read also: How to cure bad cholestrol

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One thought on “How Many Calories Should You Consume A Day?

  1. Thank you for another wonderful article. The place else may anybody get that type of info in such an ideal approach of writing? I have a presentation next week, and I am at the search for such information.

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