Optimum Calorie Intake per Day
By: SudbyTotal Views: 279, Word Count: 605,
The World Health Organization has mentioned that optimum calorie intake per day is 1200 calories a day, although 1400-1500 calories is preferable. Ensure that you never allow your calorie level to fall under your basal metabolic rate; it is the number of calories that your body expends by doing nothing. An average BMR is about 1500 calories a day.
You must follow certain guidelines, if you want to lose fat. This will help to bring down your calorie intake by reducing it by at least 500, but not more than 1000 below your maintenance level. People with small amount of weight to lose, 1000 calories will be too less. The American College of Sports Medicine (ACSM) suggests that calorie levels should not drop below 1200 calories per day for women or 1800 calories per day for men.
BMR is regarded as the largest factor to determine the overall metabolic rate and calories you will require to maintain, gain or lose weight. BMR is known by the combination of environmental and genetic factors like:
- Some people are born with quicker metabolisms, and some with slower metabolism.
- There is a higher basal metabolic rate in men as they have greater muscle mass and a lower body fat percentage.
- If you are overweight, then your BMR rate will be higher. It has been noticed that the metabolic rate of women who is obese got 25 percent more than the metabolic rate of thin women.
- BMR gets affected by the age, it gets reduced with age. It drops about 2 per cent, per decade after 20 years. The more is your body surface area, the higher will be your BMR.
Optimum Calorie Intake per Day
- Teenagers require around 1500-1800 calories per day
- Women who are non-active or sedentary require around 1100-1300 calories per day.
- Women who are active typically require around 1400-1600 calories per day
- Men who are non-active usually need about 1600-1800 calories per day
- Men who are active require about 1800-2000 calories per day
Short Estimate of Need of Calories
Make sure that you maintain your daily calorie intake above 1000 calories.
· For Women: To maintain weight, you have to multiply the weight in pounds by 12. This will give you an idea of how much you must control your weight per day.
To lose weight, you have to deduct 500 calories from this figure which will give you a rough idea of the daily calories required for you to lose around 1 pound per week.
· For men: To maintain weight, you have to multiply your weight in pounds by 14. This will give you an idea of calories that you must have to control your weight every day.
To lose weight, you have to deduct 500 calories from this figure. This will give you an idea of daily calories you are required to lose about 1 pound per week.
Though most of the people live by the 2,000 calorie a day diet, the fact is optimum calorie intake per day vary greatly depending on the activity level and current weight of the individual.
About the Author
Robert Sudby has practiced as a General Physician in Cleveland for a number of years. He is retired but still likes to share fitness secrets and tips with people. You can benefit from his articles on fitness and general well being.
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