You’re about to start your weight loss plan. That method, it’s time to lower your caloric intake. But how much calories should you cut back on each day? The number of calories you eat every day depends on things like your age, gender, height, lifestyle and your overall health.
How Many Calories Should You Consume?
According to the UK’s National Health Service, the average adult male needs approximately 2,500 calories each day to continue his current weight. The adult female needs approximately 2,000 calories. The U.S. recommendations are a little more generous (then again, the obesity and overweight population is higher in this country). In the U.S., the recommended caloric intake is 2,700 calories every day for me and 2,200 every day for women. The United Nation’s Food and Agriculture Organization recommends approximately 1,800 kilocalories each day.
The Harris-Benedict equation determines a person’s basal metabolic rate (BMR) and daily requirements. The total BMR is multiplied by another number, which is representative of your physical activity level. The final number is then considered your recommended daily caloric intact. You can find numerous BMR calculators or conversion charts online.
Balancing Amount Of Calories You Burn, Consume
Before you start counting calories, though, the National Health Service recommends a healthy lifestyle that includes eating a balanced, healthy diet, staying physically fit and trying to balance the number of calories you consume each day with the number of calories you burn off.
What Is A Kilocalorie?
The information “calorie” is used so loosely that it’s often used to describe kilocalories. But they are not the same. One kilocalorie equals approximately 1,000 calories.
A kilocalorie is the amount of energy your body needs to increase the temperature of 1 kilogram of water from 15 degrees Celsius (59 degrees Fahrenheit) to 16 degrees Celsius (60.8 degrees Fahrenheit). And a “small calorie” is the term for calorie, which is one-thousandth of a kilocalorie.
American Portions: Supersized Over Time
Americans consume more calories today than ever before. Think about the last time you went to a restaurant or a fast-food restaurant. The portions are a lot bigger than they used to be. Twenty years ago, the average cheeseburger had about 333 calories. Today? That same cheeseburger now has 600 calories, on average. So any kind of weight loss plan should include smaller portions.
Your Body Needs Energy
The body needs energy to survive. About 20% of our energy goes toward brain metabolism. Most of the rest of our energy requirements are used for basal metabolic needs such as circulation of the blood and breathing. When it’s cold outside, the body’s metabolism increases because it needs to produce more heat to keep the body’s temperature steady. Of course, we require less energy when it’s warm.