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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.

To stay up to date with my latest videos and amazing health tips, make sure to subscribe

to this YouTube channel by clicking the subscribe button and do not forget to press the bell

icon to never miss another update.

Thanks for Watching.

For more infomation >> How Many Calories Should I Eat in a Day - 1600 to 2500 calories, Full Day Meal Plan - Duration: 9:08.

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Sex bucket list for 2018 – how many of these kinky acts have YOU already ticked off? - Duration: 5:11.

Sex bucket list for 2018 – how many of these kinky acts have YOU already ticked off?

When you think of bucket lists, you tend to think of adventurous travel musts, but what about a list of must-dos in the bedroom? It seems us Brits aren't as prude as we're made out to be.

In fact, most of us have a list of dirty requests in the bedroom.  Having sex on the beach and making a sex tape are just two of the items on Brits' ultimate sex bucket list.

In preparation for the start of 2018, we've come up with a list of sex-musts for the coming year. But how many of these kinky acts have you already ticked off?.

Go on a dirty weekend away Getting away from it all can really make you lose your inhibitions. Make sure you switch your phones and computers off so you can spend some real quality time together in the bedroom.

Have sex on the beach This is such a popular sex request, a cocktail has been named after it.

Having sex outdoors can be a real rush but make sure you lay a blanket down first or things could get painful pretty quickly.

Sex in a foreign country Why not have sex on the beach, during a dirty weekend away in a foreign country – three birds with one stone.

Sexting The build up to sex can be just as exciting as the act itself – if you do it right.

Sending cheeky sex texts during the day can help build up the anticipation, so you're raring to go by the time you actually get down to it.

Bondage Most British couples have unleashed their kinky side in the bedroom and tried bondage, according to a new survey.

S&M is no longer a weird fetish pursuit as 66% of people have worn a blindfold during sex and an even higher 69% of us have tied up a partner during bedroom fun.

More than half those surveyed (52% have also used handcuffs and one in five have gagged a partner while making love.

Use food and drink in the bedroom Licking chocolate or cream off each other can be a thrilling part of foreplay. You could also take a sip of champagne before performing oral sex – the bubbles will send your partner wild.

Have sex in every room of your house This is a simple way to spice things up and a great idea (as long as you don't live in a shared house).

It's also a great way of making naughty memories that no-one else will know about. Make your own sex tape New research by sex toy retailer LoveHoney has revealed the UK's number one fetish is making sex tapes.

We have all become voyeurs, it seems, as the research has said homemade sex tapes has taken the top spot from BDSM. Just make sure the tape is kept locked away from prying eyes.

Have sex in a forest Get back to nature and head out to the great outdoors for a quickie. Just make sure it's very secluded so you don't get caught.

Have a threesome Whether your fantasy threesome is with another man or another woman, make sure you and your partner have fully discussed exactly what you both want to happen.

Group sex can be really fun as long as no-one gets jealous or feels left out. Roleplay Roleplay is a great way of mixing up your sex life.

Find out what your partners fantasy is and then make it become a reality. Join the mile-high club This can be a tricky one, but it's on most people's sex bucket list. Have you managed to join the mile high club yet?.