Are you trying to lose weight? Or do you want to gain some weight? Maybe you're trying to maintain your current weight. Whatever you do, it's important to know how many calories you need to consume per day. It's like the amount of fuel you need to put in a car. Let's find out exactly what this calorie story is all about.
What is a calorie? Why is it important to us?
Simply put, a calorie is a unit of energy. Everything we eat and drink gives our bodies energy. This energy is what we need to breathe, our heart beat, walk, think, and in short, everything we do. Just like a car needs gasoline to run, our bodies need calories to perform their daily tasks.
Now look, there's a simple equation here:
- Calories you take in > calories you expend = weight gain.
- Calories you consume < Calories you burn = weight loss.
- Calories you take in = Calories you burn = Weight stays the same.
So, no matter what your goal is, it's very important to be aware of the number of calories you need.
What determines how many calories you need per day?
The amount of calories each person needs per day is different. It mainly depends on several factors.
1. Age
As we age, our metabolism slows down. This means that the rate at which our body burns energy decreases. As a result, we need fewer calories as we age than we did when we were younger.
2. Gender (Sex)
Men generally need more calories than women. The main reason for this is that men are larger and have a relatively higher muscle mass. Muscle burns more calories than fat.
3. Activity Level
This is the most important factor. If you are someone who sits in a chair all day, you need fewer calories. But if you are someone who walks, runs, jumps, and exercises all day, you need a lot more calories. Because you are using more energy.
Let's get a rough idea of the number of calories we need per day.
The table below can give you a rough idea of how many calories you need per day. But remember, this is not the same for everyone . Because even two people of the same age and height can have different metabolic rates. So use this as a guide only .
| Category | Age (years) | Sedentary | Moderately Active | Active |
|---|---|---|---|---|
| Children (for both parties) | 2-3 | 1,000 | 1,000-1,400 | 1,000-1,400 |
| Women | 4-8 | 1,200-1,400 | 1,400-1,600 | 1,400-1,800 |
| 9-13 | 1,400-1,600 | 1,600-2,000 | 1,800-2,200 | |
| 14-18 | 1,800 | 2,000 | 2,400 | |
| 19-30 | 1,800-2,000 | 2,000-2,200 | 2,400 | |
| 31-50 | 1,800 | 2,000 | 2,200 | |
| 51+ | 1,600 | 1,800 | 2,000-2,200 | |
| Men | 4-8 | 1,200-1,400 | 1,400-1,600 | 1,600-2,000 |
| 9-13 | 1,600-2,000 | 1,800-2,200 | 2,000-2,600 | |
| 14-18 | 2,000-2,400 | 2,400-2,800 | 2,800-3,200 | |
| 19-30 | 2,400-2,600 | 2,600-2,800 | 3,000 | |
| 31-50 | 2,200-2,400 | 2,400-2,600 | 2,800-3,000 | |
| 51+ | 2,000-2,200 | 2,200-2,400 | 2,400-2,800 |
What exactly is your activity level?
- Sedentary: This refers to people who do not do any special exercise outside of their normal daily activities. For example, someone who sits in an office chair all day.
- Moderately Active: This refers to those who, in addition to their daily activities, engage in activity equivalent to walking about 1.5 to 3 miles (2.4 - 4.8 kilometers) per day.
- Active: This refers to those who, in addition to their daily activities, engage in physical activity equivalent to walking more than 3 miles (4.8 kilometers) per day. People who play sports and exercise regularly fall into this category.
How do you control calories to lose weight?
To lose weight, you need to consume fewer calories than you burn each day. This is called creating a calorie deficit .
Imagine that your daily calorie requirement is 2000 calories. If you consume about 1500 calories per day, you will end up with a deficit of 500 calories at the end of the day. To make up for this deficit, your body will burn stored fat. Over time, this will lead to weight loss.
But before starting a diet like this, be sure to talk to your doctor . Cutting back on food too much all of a sudden can lead to nutritional deficiencies. Your doctor can advise you on how to lose weight safely and in a way that suits your health.
What do you do to gain weight?
To gain weight, you need to consume more calories than you burn each day. That means you need to create a calorie surplus .
But this does not mean eating a lot of junk food, oily food, and sweet food. If you do that, you will only accumulate fat in your body and may develop diseases like cholesterol. To gain weight healthily, it is important to increase your calorie intake with nutritious foods that contain protein, healthy carbohydrates, and fats .
It is best to talk to your doctor or nutritionist about this and create a meal plan that suits you.
Remember, it's not just about counting calories. It's also about what foods you're getting those calories from. For example, 200 calories from fruits and nuts are much better than 200 calories from a bar of chocolate.
Take-Home Message
- The number of calories needed per day varies from person to person depending on age, gender, and activity level.
- To lose weight, you need to consume fewer calories than you burn (a calorie deficit). To gain weight, you need to consume more calories than you burn (a calorie surplus).
- Just like the number of calories, the nutritional value of the foods you consume is also very important. Avoid empty calories, that is, high-calorie foods that have no nutritional value.
- The above table is only a general guide. If you want to know the most suitable calorie intake for you, consult a doctor or nutritionist.
- Always consult your doctor before making any major changes to your weight or diet. It's the safest and most accurate way to do it.
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න