Calories => The Pivot Of Weight Gain And Weight Loss.
Calories are very essential for healthy living, the vital clue is only knowing and consuming the right measures. The calories in the foods you eat provides your body with energy to function properly; to do physical activities and so on.
Calories simply means the measure of energy foods or drinks contain in a serving.
The amount of Calories (energy) needed for different individuals varies depending on the age, size, gender, activity level and metabolic rate of the individual.
Generally, the recommended average daily caloric need is 2,000 calories for women and 2,500 for men.
How it works
Keeping fit or maintaining a healthy weight level:
If you aim keeping fit or maintaining a healthy weight level in a very active health status, you’ve got to balance the amount of calories you consume through foods and drinks with the amount of calories you shed off through physical activities or exercise.
Here you need to be sure you consume as much calories as your body needs to function properly, if you consume less than your body needs, you’re expected to lose weight and conversely if you continue consuming higher calories than your body need on daily basis, you’ll eventually start gaining weight. So it’s very important to know your BMI.
To gain weight, you need to consume more calories than your body uses each day.
If you’re on a weight loss journey or you aim dropping some extra pounds of body fat in a healthy way, all you need to do is spend more energy than you load-in; this is easily achieved by eating a healthy balanced diet with fewer calories.
The general rule of thumb is to cut your daily calorie intake to 500 less calories than your body needs to maintain your current weight level, with this you’ll be able to shed about 1 pound (0.45 kg) of body fat within the intervals of 5 to 15 days no matter your anatomy, also you increase in your physical activity levels to maintain muscles and bone health.
The following estimations are average calorie ranges from the pros.
Women: Medial active women between 27 to 50 years old need about 2,000 calories daily to maintain their current weight and 1,500 calories daily to lose about 1 pound (0.45 kg) of weight in intervals of 5 to 10 days. Follow this study to help you stay inline>>> [A 2,000-Calories diet: food list and meal plan]
Young women between ages 20 to 26 have higher calorie need. They require about 2,200 calories daily to maintain their current weight.
Very active women who walk more than 3 miles daily will need to consume 2,200 calories or more daily to maintain their current weight level and at least 1,700 calories to be able to shed about 1 pound (0.45 kg) of body weight in the intervals of 5 to 10 days.
Women over the age of 50 years generally need less calories. An average medial active woman over 50 years needs about 1,800 calories daily to maintain her current weight and about 1,300 calories daily to be able to shed out about 1 pound (0.45 kg) of body weight in the intervals of 5 to 15 days as well.
N.B. The above estimations do not apply to nursing mothers or pregnant women, they have significantly higher calories need.
MEN: Young men within the ages 20 to 26 have higher energy need. They require an average of 2,800 to 3,000 calories [for the very active ones] daily to maintain their current weight levels and 2,300 to 2,500 calories daily to be able to shed out about 1 pound (0.45 kg) in the intervals of 5 to 10 days
Very active men who walk more than 3 miles daily may require 2,800 to 3,000 calories daily to maintain their current weight levels and about 2,300 to 2,500 calories daily to be able to shed out 1 pound (0.45 kg) of body weight in the intervals of 5 to 10 days
An average, medial active men between the ages of 27 to 47 needs about 2,600 calories daily to maintain his current weight and 2,100 calories daily to be able to shed out about 1 pound (0.45 kg) of body weight in intervals of 5 to 10 days.
The energy need decreases as men age; 47 to 65 years old medial active men need an average of 2,400 calories daily to maintain current weight levels.
After 66 years, the average man’s calorie needs decrease to about 2,200 calories daily.
To find out if you are in a healthy weight level, locate and freely use the most reliable BMI calculator we’ve placed there for you.
CHILDREN: The calorie needs for Children varies depending on their age, size, and activity level.
Whereas an average toddler requires about 1,200 to 1,400 calories daily, the average medial active teen requires about 2,000 to 2,800 calories daily. Active teenage boys may require even more. Children who are growing and developing normally and engage in regular physical activity usually don’t need to count calories. When they’re provided with a good range of healthy options to feed, most moderately active kids naturally eat the amount of food their body requires to keep them fit.