How many calories intake per day is recommended?
Do you have an idea about how much calories we eat in a day normally? Is there any recommended calorie intake for adults?
Well, I am sure that is not a pretty record or effort we put in, but in fact, we are compromising with our health here. We need to regularly have a check on this.
But taking too many calories will gain weight, and having too little calories will eventually lead to weight loss and muscle loss.
Calories are the smallest packet of energy that food provides.
Well, the recommended calorie intake per day for women is likely to have between 1600-2000 calories a day and men having between 2000-3000 calories, this data differs for every individual depending on age, size, height, lifestyle, activity level, overall fitness.
General facts on the average intake of calories which can give a proper idea to individuals of all age group to plan their meals accordingly.
- Having a protein and healthy fats in your breakfast can help you in losing weight or maintaining it because it makes you ready for a longer time.
- Meals consist of fruits and vegetables giving 500 calories to keep you active for longer and avoid bites of eating frequently.
- To be efficient on your work your brain should be active and it uses 20% of energy(calorie) intake
Calories Burn in Bodily functions
Organically, the body uses calories or energy as fuel to furnish metabolic activities and physiological activities.
Blood circulation, Diaphagaram movements, digestion, respiration and breathing, excretion, movements, responsiveness, are the physiological processes which are continuously go-on.
Deliberately if you have a higher intake of calories, do more physical activities too. About an average, 70% of all daily energy comes from the basic function of organs in the body, 20% comes from the physical activity and 10% comes from physical activity.
The type and amount of food and timing of intake meals has a huge impact on maintaience of your body weight.
The potential health benefits of a high-calorie low carbs diet make a healthy lifestyle.
Your food choice should be according to the contribution of particular nutrients (carbs, proteins, fats, vitamins) in the total calorie requirement of the body. Your diet should be a mixed diet.
A balanced diet has different types of foods including carbs, fats, proteins, and vitamins, in proportion to meet the body calorie requirement.
In this way, your body will not suffer nutritional deficiency by the calorie provided by a particular nutrient. Sometimes craving carbs are treated as a deficiency, but it may also be sound like an addiction to carbs.
Dietary Carbohydrates are the chief source of energy because they contribute 60-70% of total calorie requirement.
Eat more fiber. Fruits, vegetables, wholegrain encourage your healthy digestion, prevent constipation, decrease GIT cancers, reduces plasma cholesterol level, and increase satiety value.
Dietary proteins provide 10-15% of the total calorie requirement. For an adult, 0.8-1.0 g protein/ kg of body weight is adequate.
Dietary fats are recommended intake of 20-30% of dietary calorie intake. It provides essential fatty acids and fat-soluble vitamins (A, D, E, and K). 50% should be PUFA. These are present in vegetable oils and fish oils.
What should be recommended daily calorie intake for an average adult?
The number of calories an individual take per day varies. It depends on physical activity, BMR, SDA.
Basic Metabolic Rate:
Least energy required to maintain the body at complete physical and mental rest. It is important to calculate the calorie requirement of an individual.
It is highly variable for an individual. It depends mainly on the duration and intensity of muscular activity.
Specific Dynamic Function (SDA)
It is the extra heat produced by the body during the breaking down of a particular food item. It is stored in the body to extract energy from different foods. Different foods have different SDA values.
Proteins, therefore you can see consumes maximum energy and crabs least. Fats are best source of energy due to its lowering effects on SDA value.
|Physical activity||Individuals||Calories Required|
|Light work||Teachers, Doctors, Office workers||2200-2500|
|Moderate work||Housewives, Students||2500-2900|
|Heavy work||Agricultural laborers, miners||2900-3500|
|Very heavy work||Construction workers, Rickshaw pullers||3500-4000|
Ways to burn calories are numerous you can control your body weight by adopting some habits.
Exercise, take walk immediately after taking meals, do weight lifting, running, swimming. Drink water, avoid alcohol, and sodas because thee contain too many calories.
Check the labels of food items you are buying, so that you can count on your calories. Use smaller plates while serving your meals.
Avoid eating 2 hours before because eating within 2 hours of sleeping can interfere with sleeping quality and weight gain.
Get enough sleep because sleep loss affects metabolism gets linked to an increase in weight.