How Many Calories Should I Eat in a Day

The problem with restricting your calories too much is the fact that it slows down your metabolism and in doing so it makes it all the more difficult to sustain weight loss.

This is one of the reasons why it is suggested that you don’t reduce your calories by an excessive amount on a daily basis if you want to keep reducing weight over the long-term.

On the other hand when you have excess calories over and above the energy needs of your body then these calories will be stored as fat. So how many calories should I eat in a day?

You can see by the last two sentences that it is crucially important for you to get your calorie intake levels correct if you are to lose weight.

Your daily calorie requirement depends on a number of different factors including your weight, your age, gender and your lifestyle as a more active person will need more calories due to the fact that they will be burning more in the course of the day.

On average every pound of your body weight represents approximately 3500 calories. Based on this average, to lose 1 pound you will need to reduce your calorie intake by 3500 calories.

On diet alone, you can see how it won’t be possible to lose a pound a day unless of course you already have a considerable calorie intake and the reduction will still leave you with sufficient food and nutrition to remain healthy.

Supplements can certainly help to make up for any nutrition deficiencies a lot of the time.

By reducing your calories by only 100 calories per day over the course of the year you would have consumed 36,500 less calories and that converts to a weight reduction of almost 10 1/2 pounds.

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That is an easily accomplished weight reduction with very little change to your lifestyle and habits.
Calculate your BMR:

This is your base number of calories a day you burn just by breathing:
Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

For a person who practices 30 minutes or less of moderate physical activity, the number of calories that they should eat
Children——–2-3 years old 1000 calories
Children——–4-8 years old 1200-1400 calories
Girls————-9-13 years old 1600 calories
Boys————9-13 years old 1800 calories
Girls————14-18 years old 1800 calories
Boys———–14-18 years old 2200 calories
Females——-19-30 years old 2000 calories
Males———-19-30 years old 2400 calories
Females——-31-50 years old 1800 calories
Males———-31-50 years old 2200 calories
Females——-51+ years old 1600 calories
Males———-51+ years old 2000 calories

For a person who practices 30 minutes to at least 60 minutes or more of moderate physical activity, the number of calories that they should eat:
Children——–2-3 years old 1000-1400 calories
Children——–4-8 years old 1400-1800 calories
Girls————-9-13 years old 1600-2200 calories
Boys————-9-13 years old 1800-2600 calories
Girls————14-18 years old 2000-2400 calories
Boys————14-18 years old 2400-3200 calories
Females——-19-30 years old 2000-2400 calories
Males———-19-30 years old 2600-3000 calories
Females——-31-50 years old 2000-2200 calories
Males———-31-50 years old 2400-3000 calories
Females——-50+ years old 1800-2200 calories
Males———-50+ years old 2200-2800 calories