The question: “How many calories should I eat?” Unfortunately, there’s no one-size-fits-all answer to this question. Calorie needs in a day are based on health status, height, weight, physical activity, and if you’re pregnant or breastfeeding.
For example, a 22-year old 6ft 2 inches tall male requires much more calories than a 70-year 5ft. 2 inches tall woman. The way you eat your food also has an effect on how many calories your body system needs. For instance, scientists has discovered that the people who take long to chew their food retain more calories than those who eat hurriedly.
According to National Health Services (NHS) United Kingdom, the average adult man requires 2500 calories in a day to maintain his weight and an adult woman needs 2000. However, the amount of average calories is different in America; the researchers from America suggest that an adult male requires 2700 calories and an adult female needs 2200 calories.
“How Many Calories Should I Eat” Is A Wrong Question To Ask
The NHS stresses on the point that people should focus on eating a balanced diet rather than counting and estimating the number of calories. Studied also suggest that if you have five portions of fruit and vegetables in a day, there are thick chances that you will live longer.
The United Nations’ Department of Food and Agriculture suggests that the minimum average calories requirements for a person is 1800 kilo calories.
We all know that our amount of sugar intake has increased tremendously in the recent years, primarily due to the increasing trend of consuming processed foods. Researchers have also mentioned that food companies in United States and Europe do not mention how much sugar they add to their food. Dr. Aseem Malhotra, a senior cardiologist, wrote in BMJ(2013):
“(it has become) almost impossible for consumers to determine the amount of added sugars in foods and beverages.”
Another important factor in your daily consumption is the timing. A researcher from Tel Aviv University suggested that a large breakfast containing 700 calories or more, followed by smaller meals throughout the day, is very helpful in reducing weight. It also reduces the risk of heart disease, heart attack and high cholesterol.
Like mentioned earlier, the calorie intake you need will differ from person to person. The best way to find out how many calories you need in a day is to use the equations below.
How many calories should i eat?: If you do not exercise at all or are into very little exercises
Your daily calorie requirement is BMR x 1.2.
If you exercise once or twice in a week
Your daily calorie requirement is BMR x 1.375.
If you exercise moderately, thrice or five times in a week
Your daily calorie requirement is BMR x 1.55.
If you exercise intensively, heavily and regularly
Your daily calorie requirement is BMR x 1.725.
If you work out a lot like twice in a day
Your daily calorie requirement is BMR x 1.9.