How Many Calories Per Day Should A Woman Eat

How Many Calories Per Day Should A Woman Eat – As winter ends with rain clouds and spring begins, many of us start thinking about the beach.

But how many calories should we study each day and how many foods and drinks do we like?

How Many Calories Per Day Should A Woman Eat

How Many Calories Per Day Should A Woman Eat

The amount of calories you need each day can depend on your height, weight, age and lifestyle Credit: Alamy

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According to the NHS website, the average person needs around 2,500kcal (10,500kJ) to maintain a healthy weight, from a healthy and balanced diet.

Calories measure how much energy your food or drink contains, and how much you need;

The average man needs about 2,500kcal per day to maintain his weight, and for women about 2,000kcalCredit: Alamy

If you count newspapers, this is the main food and their approximate energy;

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Girls need less, and their number starts from 1,530kcal at the age of 7, increasing each year to about 1,936kcal at the age of 10.

How Many Calories Per Day Should A Woman Eat

For boys, this starts from 2,414kcal, at the age of 13, to 3,155kcal, at the age of 18. The foundation of a good exercise program is proper nutrition, and that comes first. All you have to do is calculate your daily energy needs.

How To Determine Calorie Burn?

There are various online calculators you can use to determine how many calories you should be eating per day. Some of this is subtle, but most calorie calculators will limit you to using only your age, weight, and gender (and possibly BMI).

If you’re a fit athlete like me, you’ll want to know the right way to calculate your daily nutritional needs.

It’s a simple 5 step process, I used my data in the example below to show you how I worked out my daily calorie needs.

Step 1: Find your weight in kilograms (if you live in the US State, just divide your weight in pounds by 2.2 to get your weight in kilograms. lo).

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Step 2: Multiply your weight in kilograms by 0.9 if you are female or 1.0 if That you are a man.

Step 4: Multiply by the “lean factor” from the chart below (read on to find out how you get your body fat if you don’t know)

Example using my numbers: 61 kg (134.5 lbs.) x 0.9 (female) x 24 x 0.95 (20% body fat) = 1252

How Many Calories Per Day Should A Woman Eat

This number is called basal metabolic rate (BMR). How many calories do you burn in a day if you sleep all day doing nothing?

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To find out how many calories you burn per day, you need to multiply it by the “activity modifier” from the table below.

Important: For this formula, it says not to eat less than 1,200 calories per day on average without consulting your doctor first. Cutting your daily calorie intake can lead to low metabolism, hormonal problems and other medical conditions.

As you can see, calculating your daily calorie needs is easy as long as you know your body fat percentage. Most gyms should measure this for you, or a trainer can give you a good idea just by looking.

You can also use a tape measure with this online calculator to estimate your body fat percentage. You don’t need it, but you just need the numbers to be enough.

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If you want accurate numbers (and track any changes), you can invest in a scale that measures body fat (you can buy one, which I’m using here). It’s only $27.99 so it’s a worthwhile investment if you want to track your weight and body fat percentage.

Although I lead an active lifestyle and exercise almost every day, I still use the “bright light” moisturizer. And this can be a leader, because I still spend a lot (a lot) of time before decorating.

A high multiplier is for those who use their bodies most of the day and need a lot of energy, such as construction workers, runners, etc.

How Many Calories Per Day Should A Woman Eat

If you are fit and active, you should use the multiplier “light” or “high light”. If you are just starting an exercise program, use “high light” running.

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Now that you know how many calories you burn per day, the next step is to decide if you want to lose or gain weight.

If you’re trying to lose weight, I recommend eating about 400-500 more calories than you burn each day. That calorie deficit should result in weight loss of about 1 pound per week, which is serious and sustainable.

I know you can try to reduce your daily intake if You are trying to lose weight, but it is not good. When you lose weight quickly you cut calories, you lose muscle, and the weight you lose is often returned (as fat) when you stop the diet.

But add more exercise to your daily routine. Even just 15-30 minutes of moderate exercise like walking can burn calories, increase metabolism, and help me reach my weight loss goals.

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To learn more about a healthy calorie deficit, read our guide Does Eating Less Make You Gain Weight?

If you want to gain muscle, start at 500 calories/day more than your calorie intake and see what happens. If you find that you are eating too much fat, reduce the calories slightly.

Like losing weight, gradually gain weight. If you want to gain weight and gain muscle without gaining fat (a lot), focus on eating healthy, include exercise (especially aerobics) in your daily routine and try to eat foods that are slightly higher than maintenance. to give strength

How Many Calories Per Day Should A Woman Eat

Although this calorie counter is accurate for most people, it is based on an “average” person and therefore may not be suitable for everyone.

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It does not take into account the differences in natural metabolism, so if the metabolism is too low (eg, due to thyroid disease), the results of this procedure will be incorrect.

Because your metabolism naturally slows as you age, this method also often underestimates the energy needs of young people and approximates the daily needs of people over 60.

It is more accurate for people who are closer to the “average weight”. If the result of your calculation is that you need less than 1,400 calories per day or more than 2,500 calories per day to maintain weight, it is recommended that you talk to your doctor or nutritionist before changing your diet.

There are about 3,500 calories in one pound of body fat. This means, in fact, you will lose 1 pound per week with a calorie deficit of 500 calories/day (3,500 calories/week).

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In fact, weight loss is often less than this, as your body adapts more to reduce calories by lowering your metabolism.

It is very difficult to know how much food you are eating without counting calories. Research has shown that people who eat fast food at restaurants reduce the number of calories in their meals by 500 calories.

You can use apps like MyFitnessPal or Lifesum to track your daily intake (and daily activity).

How Many Calories Per Day Should A Woman Eat

Make sure you meet your daily intake, it’s also a good idea to follow a meal plan. You can do one of my recipe library or just or just. There is a lot of information about how many calories you need – it can be confusing.

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– I got you in here! Based on my experience as a nutritionist and working with many women over the years, I came up with a simple method to determine the number of calories you need. This is more straightforward than having all the questions out there and it worked for all my moms – so it will work for you too.

I have included this article with information that you can think of as your final guide on how many calories you need in women. Whether your goal is to lose or lose weight, or even gain muscle, if you can use the information here – you will get good results. How can I be sure? Because many other women have done the same. This should not be difficult to help me!

There are other complicated methods you can use, but I have a better and simpler method for you

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