How many calories should you eat per day? (2024)

How many calories should I eat per day?

This is a question many of us ask. And unfortunately, the right answer isn't, "As much as you want!"

But determining your ideal calorie count can be almost as difficult as chowing down on a 500-calorie piece of chocolate chip cookie.

There are many factors that play a role in determining your calorie needs. Your age, weight, sex/gender, height and activity level all play a role. According todietary guidelines in the United StatesAdults 21 years and older should consume between 1,600 and 3,000 calories per day.

So what do you need to know to find a healthy balance? Registered dietitian Julia Zumpano, RD, LD, helps us with the math.

The importance of calorie intake

Whether you want to gain weight, lose weight, or find the perfect Goldilocks balance to stay exactly where you are, calories matter.

A calorie is a measure of the energy in food. To maintain your weight, the energy you take in must equal the energy you expend (the average number of calories consumed per day versus the average number of calories burned per day).

Eat fewer calories than you burn and you will lose weight. But if you consume more calories than you need, your body stores that energy for later (in the form of extra padding on your hips and around the middle).

How many calories should I eat per day?

Everyone's daily calorie needs are different, so it can be difficult to figure out the magic number. In general, men are andpersons assigned male at birth (AMAB)need more calories than women and people assigned female at birth (AFAB).

Active people need more than people with a desk job. And younger people need more than older people, whose metabolism slows as they age.

These factors can affect your calorie intake:

• Six.
• Height.
• Weight.
• The
• Activity level.
• Hormones.
• Medicine.

Your basal metabolic rate (BMR) is the minimum number of calories per day that your body needs to function while you rest. Your BMR contains about 60% to 70% of the energy your body uses – and this number is unique to you. And that number can change as you try to lose, gain, or maintain your body weight.

So,How do you calculate your BMR?? If you wear a smartwatch to track your fitness, BMR is used to help you achieve your daily goals. You can also find BMR calculators online.

“BMR is an important starting point for calculating calories, although it is an estimate and not 100% accurate,” explains Zumpano. "The most accurate way to measure your BMR is direct calorimetry or indirect calorimetry, although these methods are not commonly used or available, so the Mifflin St-Joer equation is the best to use and only provides about a 10% discount .Most health professionals, apps and online calorie calculators use this equation.”

And while it's a good idea to know how many calories you need each day, it doesn't matter whatfriendlycalories you consume. You may have heard of "empty calories." These can be found in junk food, sugar-sweetened drinks and processed foods, products that typically containadded sugar,transferredand an unnecessary amount of fat and calories.

Although you may get a boost of energy from consuming these foods, they usually lack nutrients, especially fiber, minerals and vitamins. These empty calories will not satisfy you and are designed to make you crave more, leading to food cravings and overconsumption. You may even feel tired or exhausted. These foods also promote inflammation and gut dysbiosis, which can both inhibit weight loss and ultimately lead to disease.

Instead, make sure you focus on eating a well-balanced diet full of fruits and vegetables, lean meats,whole grain,nutsInglances.

"Think of the foods you often crave; an apple or Brussels sprouts often don't come to mind," notes Zumpano. “Empty high-calorie foods cause cravings and overconsumption, leading to excess calories and poor nutritional intake.”

Goals and calorie needs

So how many average calories per day should you aim for? The United States Department of Agriculture (USDA) shares the recommended calories per day:

Calories per day for women and men AFAB

Bron:Dietary Guidelines for Americans 2020-2025, Office of Disease Prevention and Health Promotion).

Calories per day for men and men AMAB

Bron:Dietary Guidelines for Americans 2020-2025, Office of Disease Prevention and Health Promotion).

"Keep in mind that these calorie recommendations are for people of normal weight," says Zumpano. “If your weight is above the normal range for your height and your goal is weight loss, you should eat less. Adeficit of 500 caloriescan produce a weight loss of 1 pound per week.”

Depending on what your goals are, here are some healthy ways you can maintain, add, or lose weight.

Arrive

If your goal is to gain weight, don't just focus on eating more. You want to be sureadding weight in a healthy way.

Choose high-calorie foods such as meat, fatty fish, eggs, full-fat yogurt, whole grains, nuts and oils. Also consider eating more often and finding ways to add extra calories to each meal. For example, add nuts or seeds to yoursyoghurt, oatmeal or breakfast cereal.

“Don't forget to add more liquid calories so you don't get too full at the next meal,” Zumpano advises. "Choose high-calorie drinks such as whole milk, cream,100% fruitand high-calorie vegetable juices, smoothies and nutritional shakes.”

To fall off

If you tryLose weight, you may be tempted to radically reduce your calorie count to reach your goals.

But proceed with caution, Zumpano says. If you eat less than 1,200 calories a day to lose weight, it's difficult to get all the nutrients you need to stay healthy. And eating too little can work against you: It can slow weight loss and even lead to weight gain because you're in starvation mode, which leads to fat storage.

Furthermore, extreme calorie restriction can be counterproductive.

You may be wondering:How many calories do I burn per day?On an average day, you can burn between 1,300 and 2,000 calories without physical activity. You can add some extra practice to itburn more calories.

“Regular exercise not only burns calories, meaning you don't have to cut back as much, but also builds muscle, which burns more calories, increasing your BMR,” explains Zumpano. “This allows for a more balanced diet and the ability to get all the nutrients you need.”

To maintain weight

If your goal is to maintain your current weight, Zumpano says you should balance the number of calories you eat or drink with the same amount of calories you burn through physical activity and exercise.

"Weight maintenance can be difficult because your calorie needs are constantly changing," she says. “Factors such as age, increased or decreased muscle mass, changes in activity, health conditions and medications can affect your weight without you even realizing it.”

Do you want to check or track your daily calorie intake?

How many calories should I eat per day?If you've been thinking about this question, it's a good idea to get an idea of ​​your daily calorie needs and to know how the calories in your favorite foods add up. These numbers can help you make decisions about what to eat and what to save for the next day.

But if numbers aren't your thing, never fear. You don't have to obsess over calories to stay healthy.

“Many people don't lose weight by counting calories, but by focusing on the quality of the food they consume and portion control,” says Zumpano.

What it comes down to?

If you are someone who likes to track and measure things, you may find it helpful to determine exactly how many calories you need.

Digital apps and online calorie calculators can help, Zumpano says. But because it can be complicated (are you really active, moderately active, or just a little bit active?), she recommends seeing onedietitianto get an expert advice.

They can take into account factors such as your age, gender, medications, lifestyle, weight history, family history, and activity level and give you information on how to tailor your meals and exercise.

Whether you're trying to lose, gain, or maintain your weight, it's important to figure out how many calories will help you reach your goal.

It is important to understand how many calories you consume in relation to the number of calories your body needs. And the source where these calories come from is also important.

“For example, consuming 200 calories from 16 ounces of soda is metabolized differently than 200 calories from 1 ounce of nuts,” says Zumpano.

“You get vitamins, minerals, fiber, protein and healthy fats from the nuts and no nutritional benefits from the soda. Not to mention that the refined sugars and artificial ingredients in the soda can lead to inflammation and increased blood sugar levels, which will ultimately lead to health problems.”