There is not yet a particular answer to this question, as the quantity of calorie intake is dependent on your current weight, age, height, gender and your general level of activity. Besides, if you have an intention to lose weight or put on weight, again the figures would change. With that cleared out of the way, we’ll now see how we can determine the amount of calories you would require for your individual case.
From an Indian study, the lowest level recommended is 1200 calories per day, although 1400-1500 is also preferable. For you to lose weight, you need to eat fewer calories per day than your body requires. Allow your calorie level to go down below your BMR (basal metabolic rate) – the number of calories your body expends by doing nothing. The average basal metabolic rate for men is about 1500 per day. Factors that affect your personal daily calorie needs include your age, your basic level of daily activity, height and weight, and your body composition.
To drop 1lb a week, you need a negative calorie balance of 500 calories each day. To lose weight at 2lb a week, you need to minimize your consumption by 1000 calories each day. Experiment with decreasing your daily calorie intake by about 500 per day. This should correspond to about 0.5 – 1.0-kilogram weight loss a week, never more. 1kg of fat has 7000, so the 500 calorie deficit recommendation should see you lose about 0.5 kg per week.
If the objective is not met after the trial 1-2 week period, you can further minimize your daily calorie intake by another 500. Experiment this often for a few weeks. You should never decrease your daily consumption by more than 1000 without dietitian or medical supervision. This implies that women should aim for not less than a 1,200 -1,500 calorie diet. Men being more muscular require a minimum of about 1,500-2,000 per day.
Most people in India who eat this system use a timer or an alarm on their mobile phone to remind them to eat every 90 minutes. If, say, you consume 100 calories every 90 minutes, you will get 1200 calories in for the day. This is much healthier for you than consuming a 1200 calorie meal in one sitting. Your stomach will appreciate you by causing you to barely feel hunger.
Since every person would vary by BMR, weight, height, age, and gender, using this formula would be a perfect way to arrive at the number of calories your body needs to consume every day. Therefore, you should make sure that your calorie intake should never drop below 1000 calories. Moreover, make sure that your calories come from a variety of different food types and sources.
Next, you ought to know how many calories that are contained in each plateful of different types of food. There are a lot of tables available through different sources which enlighten you how many calories a particular quantity of a specific food contains. Most of the food labels also contain this very imperative information for those who wish to calculate calories.
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