Calories are the units of energy that our bodies need to function properly. However, the number of calories a person needs varies depending on their age, sex, weight, height, and activity level. In general, the more active you are, the more calories you need.
Calculate your basal metabolic rate (BMR)
Your BMR is the number of calories your body needs to function at rest. This is calculated by using your age, weight, height, and sex. There are online calculators that can help you determine your BMR. Once you have your BMR, you can then determine how many calories you need based on your activity level.
Determine your activity level
There are five levels of activity: sedentary, lightly active, moderately active, very active, and extremely active. Sedentary means you do little to no physical activity, while extremely active means you are involved in high-intensity workouts for several hours a day. Most people fall into the lightly to moderately active category, which means you engage in light physical activity for at least 30 minutes a day.
Calculate your total daily energy expenditure (TDEE)
To calculate your TDEE, you need to multiply your BMR by your activity level. For example, if your BMR is 1,500 calories and you are lightly active, you need to multiply 1,500 by 1.375 to get your TDEE. Your TDEE is the number of calories you need to maintain your current weight.
How to lose weight
If you want to lose weight, you need to create a calorie deficit. This means you need to consume fewer calories than your TDEE. A safe rate of weight loss is 1-2 pounds a week. To lose one pound of fat, you need to create a calorie deficit of 3,500 calories. This can be done by reducing your calorie intake by 500 calories a day.
How to gain weight
If you want to gain weight, you need to create a calorie surplus. This means you need to consume more calories than your TDEE. To gain one pound of muscle, you need to consume an extra 3,500 calories. However, not all calories are created equal. It’s important to consume healthy, nutrient-dense foods to fuel your body.
Quality vs quantity
It’s important to remember that not all calories are created equal. Eating 2,000 calories of junk food is not the same as eating 2,000 calories of healthy, whole foods. Focus on consuming nutrient-dense foods, such as fruits, vegetables, lean proteins, and healthy fats.
Listen to your body
It’s important to listen to your body and eat when you’re hungry. Don’t restrict yourself too much, as this can lead to binge-eating and unhealthy habits. Eat mindfully and enjoy your food. If you’re not sure how many calories you should be consuming, consult with a registered dietitian or nutritionist.
Conclusion
There is no one-size-fits-all answer to how many calories a person should eat. It’s important to calculate your BMR, determine your activity level, and calculate your TDEE. Remember to focus on consuming nutrient-dense foods and listen to your body. If you’re unsure about how many calories you should be consuming, seek guidance from a healthcare professional.