How Many Calories Should I Eat a Day?
Most people have wondered at some point, ‘how many calories should I eat a day?’ According to the USDA, the average woman needs 1600-2400 calories and the average man needs 2000-3000 calories per day.
Your calorie needs depend on your sex, age, activity level and muscle mass. Men typically need more daily calories than women. Younger people generally need more calories than older people, but your metabolism won’t decline that much as you age if you stay active and maintain your muscle mass. People with higher activity levels need more food each day than people who live sedentary lifestyles. Having more muscle mass also helps you burn more calories, even at rest.
How many calories should I eat a day by age?
Calorie needs vary by age. Toddlers and young children usually need 1100-1400 calories per day. Calorie needs increase in older childhood and in adolescence. Typical teenagers need 1800-3200 calories per day. Young adults typically need 1800-3200 calories per day. Calorie needs tend to decline a bit as you age, but you can keep your metabolic rate high by staying active and building some muscle mass.
How many calories should I eat in a day to lose weight?
Most people need to decrease their daily calories by about 10-20 percent per day in order to lose weight. For example, a woman who burns 1600 calories per day can lose weight eating 1280 to 1460 calories per day. A man who burns 2500 calories per day can eat 2000-2250 calories per day to lose weight.
Most people can lose .5-1 percent of their body weight per week by dropping their calorie intake a bit each day.
Decreasing your calories by a certain percentage can help you set an appropriate calorie allotment that is not too drastic.
However, obese people may be able to decrease their calories by a larger percentage and still lose weight safely.
If you have questions about your ideal calorie intake to lose weight, talk with a dietician.
Is 1200 enough calories for a day?
You should only aim to eat 1200 calories per day for a short amount of time. This intake does not allow for a lot of food variety to make sure you cover your nutritional bases.
For most people, any diet containing under 1200 calories might cause severe hunger, low energy, and nutrient deficiencies. Crash diets aren’t usually healthy for most people.
Most people can still lose weight on 1400-1500 calories per day. A more moderate calorie intake can feel more sustainable, decrease muscle loss, increase energy and allow you to eat a more balanced diet.
Final Thoughts
Everyone needs a different calorie intake per day. Your daily calorie needs depend on your age, sex, muscle mass and activity level and may vary a bit over your lifespan.
If you need help determining how many calories you should eat in a day, consider a nutrition consultation to better understand your daily needs.
