Daily Calorie Intake
Watching one’s weight has become a big issue nowadays and part of the scheme of weight control is to monitor one’s daily calorie intake. People wonder how many calories should take each day. Some monitor their calorie intake to lose weight while others just want to maintain their current weight. Nevertheless, the amount of calories one should take each day is relative to one’s age and other factors as well.
Recommended Daily Calorie Intake
Although it is true that recommended calorie intake depends on a person’s age there is an average recommended amount for each age group. For instance, on average, an adult woman has a recommended calorie intake of 2,000 per day while men would have 2,500 each day. Other than a person’s age, other factors that can be used to determine your caloric needs are activity level, weight, and sex.
Younger Children’s Daily Calorie Intake
Children who are two to three years of age who are not physically active will need an estimated 1,000 calories daily. But if a child of that age group is physically active, i.e. getting at least 30 to 60 minutes of daily physical activity, then that child will have an estimate total calorie need of 1,000 to 1,400 calories per day.
Children age four to eight who are not physically active will have an estimated caloric need of 1,200 to 1,400. But children of this age group who are physically active will require 1,400 to 1,800 calories daily.
Older Children’s Caloric Needs
Girls who are age nine to 13 who are not physically active, which means they get less than 30 minutes of physical activity each day, will have an estimated total calorie need of 1,600 but those who are physically active will require 1,600 to 2,200 daily calories. Boys of this same age group and are not physically active will require 1,800 calories daily while those who are physically active need an estimated 1,800 to 2,600 daily calories.
Adolescents’ Caloric Needs
Girls who are not physically active age 14 to 18 will require an estimated 1,800 calories while those who are physically active will need 2,000 to 2,400 calories each day. Boys of the same age group who are not physically active will require 2,200 calories while boys who are physically active of the same age range will need 2,400 to 3,200 calories daily.
Younger Men and Women
Females who are age 19 to 30 and are not physically active will have an estimated calorie need of 2,000 calories each day while those who are physically active need 2,000 to 2,400 calories daily. Males of the same age group who are not physically active will require 2,400 calories daily while those who are physically active need 2,600 to 3,000 calories.
Older Men and Women’s Daily Calorie Intake
Women within the age of 31 to 50 who aren’t physically active have an estimated total calorie need of 1,800 daily calories while those who are physically active will need 2,000 to 2,200 calories daily. Males of the same age group who aren’t physically active require 2,200 calories while males who are physically active need 2,400 to 3,000 calories each day.
Women who are 51 years and older who aren’t physically active need an estimated 1,600 calories while those who are physically active will need 1,800 calories. Men of the same age group and who aren’t physically active require 2,000 calories daily while those who are physically active need 2,200 calories to 2,800 calories daily.
Basal Metabolic Rate
The above estimated total caloric needs based on age, sex, and physical activity is drawn from the basal metabolic rate. It is the measurement of energy required to keep an individual’s body functioning at rest. This metabolic rate, as you might expect, increases and decreases with the amount of physical activity and exertion. In a nutshell, this is the rate of energy you will need for your body’s maintenance.
Losing Weight
You should take into account your daily calorie intake The human body uses up 60% of the calories you take in for its basic functions. In order to lose weight you should estimate your caloric needs and calculate your basic metabolic rate. It is in your best interest to work with a weight trainer or a healthcare provider to get the right numbers.
Be sure to incorporate your amount of physical activity into your calculations. Your dietitian or health care provider can help you estimate how much calories you can cut back each day. Take note that one pound of weight is equivalent to 3,500 calories. However, you can’t skip all 3,500 calories all at once and still remain healthy.
A healthcare professional can give you advice on how much calories you can lose safely in a day to cut back and reach your goal. You should always keep in mind your daily calorie intake during the entire process. The goal is to lose weight at a healthy rate, which is around .5 pounds to two pounds in a week. Take note that you shouldn’t be cutting back lower than 1,200 calories each day without any form of medical supervision.
Maintaining Weight
As you lose weight you should adjust your basal metabolic rate along with your other calculations. This should take into account the other changes that have been made. Be sure to maintain a balance diet taking in food from all the food groups. You should remain healthy as you lose weight at a healthy pace.