 |
The number of calories you should consume daily depends on several factors, including age, gender, weight, height, and activity level. Here’s a general guide: |
Women:
Sedentary: 1,800-2,000 calories/day
Moderately active: 2,000-2,200 calories/day
Active: 2,200-2,400 calories/day
Men:
Sedentary: 2,200-2,400 calories/day
Moderately active: 2,400-2,800 calories/day
Active: 2,800-3,000 calories/day
Activity Level:
Sedentary: Little to no exercise
Moderately active: Moderate exercise/sports 3-5 days a week
Active: Intense exercise/sports 6-7 days a week
Weight Management:
Weight loss: Reduce daily caloric intake by 500-1,000 calories
Weight maintenance: Consume calories equal to your Total Daily Energy Expenditure (TDEE)
Weight gain: Increase daily caloric intake by 500-1,000 calories
Practical Tips:
Balanced Diet: Focus on nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains.
Portion Control: Pay attention to portion sizes to avoid overeating.
Regular Monitoring: Track your calorie intake and adjust based on your goals and progress.
For personalized advice, consider consulting a nutritionist or healthcare provider.