Hello Friends, today we will talk about, How Many Calories Should I Eat a Day?
Figuring out how many calories you should eat is one of life's greatest mysteries — or
so it seems. Although calorie needs are unique and based
on many factors such as age, sex and height, a general calorie range can be a good place
to start if you're looking to maintain or lose body weight.
Let's break things down: The amount of calories your body requires each day is based on your
basal metabolic rate, along with your level of physical activity. And what is basal metabolic
rate, or resting metabolism? Essentially, it's the energy your body requires to perform
all the activities vital for life, like respiration and digestion.
This rate accounts for about 70% of your total calorie needs, so it's pretty important to
make sure you're fueling your body properly. The younger and taller you are, the higher
your basal metabolic rate. Men also tend to have a higher resting metabolism than women.
When it comes to the remaining 30% of your daily caloric expenditure, it's mostly made
up of your level of physical activity, which can vary from day to day. Basically, the more
active you are, the higher your energy needs. How Many Calories You Should Be Consuming?
America's top nutrition experts weighed in to cut through the most common calorie misconceptions
and help you identify what you really need each day.
Many people think eating fewer calories is better when trying to lose weight. However,
unless you're a woman under 5'3, I wouldn't recommend eating less than 1,600 calories
per day." Consuming too few calories can lead to a deficiency
of essential nutrients and may even suppress the immune system.
"Eating less than your body needs can slow metabolism as the body begins to break down
muscle for fuel," says Manish Arya, author of "The Ultimate 30 Day Diet", you may
experience low energy levels, excess hunger or changes in mood, adds Manish Arya.
On the other hand, too many calories aren't ideal, either. In addition to weight gain
and an increase in fat storage, consuming more calories than your body needs can result
in a variety of less than pleasant ailments. "Eating too many calories, especially from
fried or spicy foods, can lead to gastric reflux," says Manish. "Those excess calories
can result in feeling lethargic, weighed down, and sluggish," adds Manish Arya.
Caloric Intake Based on Your Activity Level. The perfect balance of calories will complement
both your metabolic rate as well as your physical activity level.
• Very Active: For those who are very active, a.k.a exercising vigorously for an hour or
more per day, or who work in a highly physical job, the calorie needs for women range from
2,000 to 2,500 calories per day, whereas a very active man would need closer to 2,500
to 3,000 calories per day. • Moderately Active: For a moderately active
individual who exercises for about 30 to 60 minutes a day, a woman, on average, would
need 1,900 calories per day, while a male would require 2,500 calories.
• Slightly Active: An individual who is slightly active, averaging between 5,000 to
8,000 steps per day, would require 1,800 calories for women and 2,200 calories for men.
• Sedentary: For someone who is mostly sedentary, taking less than 5,000 steps per day, calorie
needs fall as low as 1,600 for a woman and 1,800 for a man.
What to Eat to Reach Your Recommended Daily Calorie Count.
What does a typical daily meal plan look like within these calorie ranges? Let's take a
look. 2,500 Calories per Day.
• Breakfast: 2 scrambled eggs, 2 slices of 100% whole-grain toast, 2 tablespoons peanut
or almond butter, 16-ounce latte with non-fat milk, 1 cup berries
• Snack: 1 ounce of nuts (pistachios, peanuts, almonds, walnuts etc.)
• Lunch: 2 slices 100% whole-grain bread, 3 ounces of chicken breast, 1 ounce cheddar
cheese, 1 tablespoon mayonnaise, 2 cups tossed salad topped with ¼ avocado and 3 tablespoons
vinaigrette dressing • Snack: Apple, 1 ounce part-skim cheese,
1 tablespoon nut butter, ½ cup unsweetened Greek yogurt
• Dinner: 6 ounce salmon filet, 2 cups broccoli sautéed in one tablespoon oil and garlic,
½ baked (sweet or regular) potato, 5 ounce glass of wine
2,200 Calories per Day. • Breakfast: 2 scrambled eggs, 2 slices
of 100% whole-grain toast, 1 tablespoon peanut or almond butter, 12-ounce latte with non-fat
milk, 1 cup berries • Snack: 1 ounce of nuts (pistachios, peanuts,
almonds, walnuts, etc.) • Lunch: 2 slices of 100% whole-grain toast,
3 ounces of chicken or turkey breast, 1 ounce cheddar cheese, 1 tablespoon mayonnaise, 2
cups tossed salad topped with ¼ avocado and 2 tablespoons vinaigrette dressing
• Snack: Apple, 1 ounce part-skim cheese • Dinner: 5 ounce salmon filet, 2 cups broccoli
sautéed in ½ tablespoon oil, ½ baked (sweet or regular) potato
1,800 Calories per Day. • Breakfast: 2 scrambled eggs, 1 slice of
100% whole-grain toast, 1 tablespoon peanut butter or almond butter, latte or café au
lait with 8 ounces of non-fat milk, 1 cup berries
• Snack: 1 ounce of nuts (pistachios, peanuts, almonds, walnuts, etc.)
• Lunch: 2 slices of 100% whole-grain toast, 3 ounces of turkey breast, 1 tablespoon mayonnaise,
2 cups tossed salad topped with ¼ avocado, chopped walnuts and 1 ½ tablespoons vinaigrette
dressing • Snack: 1 medium apple
• Dinner: 4 ounce salmon filet, 2 cups steamed broccoli, ½ baked sweet potato
1,600 Calories per Day. • Breakfast: 2 scrambled eggs, 1 slice of
100% whole-grain toast, 1 tablespoon peanut or almond butter, latte or café au lait with
8 ounces non-fat milk • Snack: 1 ounce of nuts (pistachios, peanuts,
almonds, walnuts, etc.) • Lunch: 2 slices of 100% whole-grain toast,
3 ounces of turkey breast, ¼ avocado, 2 cups tossed salad topped with 1 tablespoon vinaigrette
dressing • Snack: 1 medium apple
• Dinner: 4 ounce salmon filet, 2 cups steamed broccoli, ½ baked sweet potato
Be Mindful, but Don't Start Counting Calories. Although watching your calorie intake is important
if you're trying to maintain or lose body weight, it's not the only factor to focus
on to ensure a healthy diet and lifestyle. "Instead of counting calories, focus on eating
a diet rich in plant-based foods and whole grains," Manish says. "Filling half your plate
with vegetables at meals can help improve portion control," points out Manish.
Fixating on calorie counts can lead to deprivation and overeating if you aren't careful. Instead,
focus on what you can eat in abundance, such as whole fruits and vegetables, and the rest
will fall into place.
If you have some other tips, please do share with other readers in our comments section.
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