Nearly everyone wants to lose weight, and often the best way to do this is to consume a lower amount of calories each day than our body needs to maintain its current weight level.
But exactly how much do we need to reduce our caloric intake each day to be healthy? Much depends, of course, on your age and the amount of physical activity you engage in each day. And it’s different for us all. There are a lot of different factors involved in determining how many calories a person needs to consume each day.
Factors include age, size, height, sex, lifestyle, and overall general health. A physically active, 25 –year-old six foot male requires considerably more calories than a 5 foot 70-year-old woman who is not physically active. The average male adult requires about 2,700 calories to maintain his weight, while the average female needs only 2,200 according to the U.S Department of Health.
Drinking To Much Sugar
We consume a large amount of our calorie intake from drinks. On average, we take in about 21 percent of our caloric intake from them. A drink sweetened with sugar can undo the effects of a long workout at the gym. What’s more, we often drink right from the bottle, and that means we take in a lot more than we actually need.
The best things to drink, from the point of view of limiting calorie intake, are alkaline water and coffee or tea without sugar. However, few of us are willing to drink just water and coffee and no sugary drinks all of the time. Lemon water is a great low-calorie drink as well that tastes good and reduces caloric intake. A twelve-ounce glass 5-6 times per day is a good amount for most people.
In addition to sugary high calorie drinks, Americans also consume about 580 calories per day in unhealthy snacks. Nothing is worse than doing this from the point of view of calorie control, which is best maintained by regular healthy meals and little in between.
Choose snacks you eat carefully, and count the calories you are putting into your body from eating these snacks. This can make a substantial difference in maintaining the ideal weight for your age, body, and size.
Calculate How Many Calories You Need Each Day
This Calorie Calculator can be used to estimate the calories you need to consume each day. This calculator can also provide some simple guideline if you want to gain or lose weight. Use the “metric units” tab if you are more comfortable with the international standard metric units.
How to Lose Weight by Counting Caloric Intake
It used to be recommended that to lose a pound per week you would need to decrease total caloric intake by 500 a day. Researchers believe weight loss is a slower process and that a decrease of 10 calories a day leads to a loss of about one pound in a year, but it can take as long as 3 years to get there. The key is to be patient, eat healthy foods, don’t drink copious amounts of sugary drinks, and work with a trainer or dietitian to help find the right plan for you.