How Many Calories Should I Eat a Day

Some calorie calculators help you find out how many calories to eat every day if you want to maintain your weight. Some even help you to gain weight. But if you're trying to slim down, you might need a weight loss calculator. One that will answer the most important weight-loss question: "how many calories should I eat a day to lose weight?"

It's simple to calculate the right number of calories for weight loss, for weight gain, or for weight maintenance. Just follow these simple steps. Then, you'll know how many calories you need to eat a day to reach your goal.

How Does a Weight Loss Calculator Work?

If losing weight is your primary goal, it's smart to use a weight loss calculator. It's a simple procedure and can even be fun and interesting—even if you're not trying to change your weight.

How does a calorie counter work? After you input data, it uses a formula called the Mifflin St. Jeor equation to calculate your resting metabolic rate. That's the number of calories your body needs to function when it is at rest.1? Then, based on your personalized lifestyle information including your sex, weight, height and age, the calculator adds the number of calories you need to fuel your body for daily activity. Finally, it either adds calories to gain weight or subtracts calories to help you lose weight.

But what if you want your weight to stay the same? The calculator can figure out how many calories you should eat to maintain weight as well. This information is helpful for many healthy eaters. If you are at a healthy weight and want to maintain your body size, you should make sure that you don't eat too much or too little. For some adults, that means consuming a 2000-calorie diet. That's the number that is referenced on the Nutrition Facts label.2? But many people are larger or smaller than average, or are more or less active than normal and have different calorie needs.

According to the 2015-2020 Dietary Guidelines for Americans, women are likely to need between 1,600 and 2,400 calories a day, and men from 2,000 to 3,000. However, this depends on their age, size, height, lifestyle, overall health, and activity level.

• Fast facts on calorie intake and use
• Recommended calorie intake depends on factors such as age, size, height, sex, lifestyle, and overall general health.
• Recommended daily calorie intakes in the US are around 2,500 for men and 2,000 for women.
• Eating a big breakfast could help with weight reduction and maintenance.
• The brain uses around 20 percent of the energy used in the human body.
• Factors affecting ideal calorific intake include age, bone density, and muscle-fat ratio.

A 500-calorie meal consisting of fruits and vegetables has more health benefits and will keep you feeling full for longer than a 500-calorie snack of pop

Tips
Here are some tips for burning energy and losing weight more effectively.

1. Eat breakfast: A protein and healthy fat breakfast can keep you full for longer and help prevent snacking during the day.

2. Eat regular meals:
This can help you burn calories more effectively and helps prevent mindless snacking.

3. Remember your “five-a-day:”
Fruits and vegetables can be a tasty snack and they can bulk out your meals. They are high in nutrients and fiber and low in calories and fat.

4. Eat slow-burning calories:
High-fiber carbohydrates, such as legumes, and healthy fats, such as avocado, take longer to release energy, so you will not get hungry as quickly.

5. Exercise:
This can help burn off extra calories, and it can make you feel good. A brisk daily walk is easy for most people to do and costs nothing. Challenge yourself with a pedometer. For people who use a wheelchair, there are exercises that can boost heart health and strength.

6. Drink water:
It is healthful, has no calories, and can fill you up. Avoid alcohol and sodas as these can easily provide far too many calories. If you crave sweet drinks, choose unsweetened fruit juices, or better still, get a juice maker.

7. Eat more fiber:
Fiber, found in fruits, vegetables, and wholegrains, can help you feel full and encourage healthy digestion.

8. Check the label:
Some items have hidden fats or sugars. “Ten percent less fat,” might not actually mean very much less fat, and it does not necessarily mean that you can eat more of it or that it is really more healthful. If you are counting calories, the label will help you keep track.

9. Use smaller plates:
Research indicates that portion sizes have increased over the last 3 decades, and this may contribute to obesity. Using a smaller plate encourages smaller portions.

10. Slow down:
Eat slowly and rest between courses or extra servings, as it can take 20 to 30 minutes for your body to realize it feels full.

11. Make a shopping list:
Plan a week of healthful meals and snacks, list the ingredients you need, and when you go grocery shopping, stick to it.

12. A little of what you fancy:
Banning foods can lead to cravings and bingeing. Spoil yourself occasionally with a favorite treat, but in smaller amounts.

13. Get enough sleep:
Sleep loss affects the metabolism, and it has been linked to weight gain.

14. Avoid eating 2 hours before bed:
Eating within 2 hours of sleeping can interfere with sleep quality and promote weight gain.

Reaching Your Recommended Calorie Count

What does a typical daily meal plan look like within these calorie ranges? Let's take a look.

1. 1,600 Calories Per Day

• Breakfast: 2 scrambled eggs, 1 slice of 100% whole-grain toast, 1 tablespoon peanut or almond butter, latte or café au lait with 8 ounces non-fat milk
• Snack: 1 ounce of nuts (pistachios, peanuts, almonds, walnuts, etc.)
• Lunch: 2 slices of 100% whole-grain toast, 3 ounces of turkey breast, ¼ avocado, 2 cups tossed salad topped with 1 tablespoon vinaigrette dressing
• Snack: 1 medium apple
• Dinner: 4 ounce salmon filet, 2 cups steamed broccoli, ½ baked sweet potato

2. 2,200 Calories Per Day

• Breakfast: 2 scrambled eggs, 2 slices of 100% whole-grain toast, 1 tablespoon peanut or almond butter, 12-ounce latte with nonfat milk, 1 cup berries
• Snack: 1 ounce of nuts (pistachios, peanuts, almonds, walnuts, etc.)
• Lunch: 2 slices of 100% whole-grain toast, 3 ounces of chicken or turkey breast, 1 ounce cheddar cheese, 1 tablespoon mayonnaise, 2 cups tossed salad topped with ¼ avocado and 2 tablespoons vinaigrette dressing
• Snack: 1 apple, 1 ounce part-skim cheese
• Dinner: 5 ounce salmon filet, 2 cups broccoli sautéed in ½ tablespoon oil, ½ baked (sweet or regular) potato

3. 1,800 Calories Per Day

• Breakfast: 2 scrambled eggs, 1 slice of 100% whole-grain toast, 1 tablespoon peanut butter or almond butter, latte or café au lait with 8 ounces of non-fat milk, 1 cup berries
• Snack: 1 ounce of nuts (pistachios, peanuts, almonds, walnuts, etc.)
• Lunch: 2 slices of 100% whole-grain toast, 3 ounces of turkey breast, 1 tablespoon mayonnaise, 2 cups tossed salad topped with ¼ avocado, chopped walnuts and 1 ½ tablespoons vinaigrette dressing
• Snack: 1 medium apple
• Dinner: 4 ounce salmon filet, 2 cups steamed broccoli, ½ baked sweet potato

How many calories you need per day depends on whether you want to maintain, lose, or gain weight, as well as various other factors, such as your gender, age, height, current weight, activity levels, and metabolic health.

Reducing calories does not have to mean starving yourself. A few simple diet and lifestyle changes, including exercising, properly hydrating, and increasing protein and reducing carb intake, can help you lose weight and feel satisfied.