How Many Calories Should I Eat To Stay Healthy?

What are Calories?

Calories are units of energy that are used to measure the amount of energy contained in food and drinks. They are also known as ‘kilocalories’ or ‘kcal’ for short. Our bodies use the energy from calories to power our daily activities, whether that’s running, walking, talking or simply sitting still. When we eat or drink more calories than we need, our bodies store the excess energy as fat. If we don’t use the energy stored as fat, then we can gain weight over time.

How Many Calories Do You Need?

The amount of calories we need to stay healthy varies from person to person, and it depends on a range of factors such as age, gender, activity levels, and body size. A grown adult typically needs around 2,000 calories a day, but that number can be higher or lower depending on individual needs. A more active person will typically need more calories than someone who is less active.

How To Calculate Your Calorie Needs

The most accurate way to calculate your calorie needs is to speak to a healthcare professional or dietitian, who will be able to help you find out how many calories you need to consume each day. However, there are some online tools that can help you get an estimate of your calorie needs.

The Harris-Benedict Formula

The Harris-Benedict formula is one of the most popular methods used to calculate calorie needs. It uses your age, gender, weight, and height to give you an estimate of the number of calories you need each day. To use the formula, you will need to know your basal metabolic rate (BMR). Your BMR is the number of calories you need to stay alive, even if you are not doing any physical activity. It is calculated using the following formula:

For men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years)
For women: BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)

Once you have your BMR, you can use the Harris-Benedict formula to calculate the number of calories you need each day. The formula takes into account your level of physical activity, so you need to estimate how active you are. For example, if you are sedentary, then you should use the following formula:

For men: Calories = BMR x 1.2
For women: Calories = BMR x 1.2

How to Eat Healthily

Once you know how many calories you need each day, it’s important to make sure that you are getting the right types of food. Eating a balanced diet is key to staying healthy, and that means eating a variety of different foods from all the different food groups. It’s important to make sure you are getting enough fruits and vegetables, as well as protein and carbohydrates. Eating healthy fats like avocados and nuts is also important, as they can help to keep us feeling full for longer.

It’s also important to remember that not all calories are created equal. Eating foods that are high in sugar and saturated fat can lead to weight gain and other health problems, so it’s important to make sure you are getting the right kinds of calories. Eating foods with lots of fiber, protein, and healthy fats can help to keep us feeling full for longer and can help us stay healthy.