an ideal daily intake of calories varies depending on age, metabolism and levels of physical activity, among other things. the term calorie is commonly used as shorthand for kilocalorie. you will find this written as kcal on food packets. kilojoules (kj) are the equivalent of kilocalories within the international system of units, and you’ll see both kj and kcal on nutrition labels. 4.2kj is equivalent to approximately 1kcal. to maintain a healthy weight, you need to balance the amount of calories you consume through food and drink with the amount of calories you burn through physical activity. to lose weight in a healthy way, you need to use more energy than you consume by eating a healthy, balanced diet with fewer calories while increasing your physical activity. to gain weight, you need to eat more calories than your body uses each day. for more information, see how can i gain weight safely?.
some factors you cannot control. activity level, on the other hand, is an example of something that impacts calorie needs that you can control. one way to ensure that you are eating enough — but not too much — is to get in tune with your body. try to get in touch with your personal cues. they are a helpful way to determine when and how much to eat: calorie needs for adult women range from 1,600 to 2,200 per day. the low end of the range may be better for you if you get little to no activity throughout the day.
for those who are pregnant or breastfeeding, calorie needs are higher and will depend on the trimester or the number of months after delivery, respectively. ask your health care provider for a referral to a registered dietitian nutritionist to learn more about your nutrition needs during and after pregnancy. the national institutes of health body weight planner allows you to calculate your personal needs based on your height, sex, age, current weight and activity level — ranging from 1.4 (sedentary) to 2.5 (very active). you can also learn about the amounts that are recommended from each food group to help you meet your healthy eating goals: some people have trouble maintaining a healthy weight. and, not all weight changes are related to how much you are eating or drinking. a registered dietitian nutritionist can work with you to develop an eating plan that meets your body’s needs as well as your taste preferences and lifestyle.
generally, the recommended daily calorie intake is 2,000 calories a day for women and 2,500 for men. what are calories? calories are a measure of how much the number of calories you need each day depends on your age, gender, and activity level. the most recent dietary guidelines for americans estimates that men between the ages of 19–30 should consume 2,400–3,000 calories per day to, .
calorie needs for women ; 26-30, 1,800, 2,000, 2,400 ; 31-50, 1,800, 2,000, 2,200. though it differs depending on age and activity level, adult males generally require 2,000-3000 calories per day to maintain weight while adult females need can you guess how many calories most americans consume per day? according to some reports, the number is as high as 3,600. this figure has been, .
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