How many calories should i eat a day 

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How many calories should i eat a day

How much calorie should you consume throughout the day, it depends on 4 things:

1) Your Weight

2) Your Age

3) Your Activity Level

4) Your Gender (Male / Female)

To survive, we need energy, which gives us food and drink in the form of Calories. Even if we are sleeping all day, body also needs energy so that our organ works properly. This is what we call BMR.

Basal Metabolic Rate (BMR)

BMR is the amount of calories that we need to run for basic body function such as breathing, digestion, etc. Any person should take at least such calorie every day. BMR is different for everyone. But on this 1600-1800 Calorie for men and 1300-1500 Calorie per day for men.

Here I am sharing some charts with you which tell you how much calorie you should take according to your sex, weight and age group everyday, that your actual calorie needs will vary according to your activity level. But from here you can get an accurate estimate:

Daily Calorie Requirement For Women 

Weight Age 18 to 35 Age 36 to 55 Age over 55
45 kg 1760 cals 1570 cals 1430 cals
50 kg 1860 1660 1500
55 kg 1950 1760 1550
60 kg 2050 1860 1600
65 kg 2150 1960 1630
70 kg 2250 2050 1660
75 kg –
(and above)
2400 2150 1720

 

Daily Calorie Requirement For Men

Weight Age 18 to 35 Age 36 to 55 Age over 55
60 kg 2480 2300 1900
65 kg 2620 2400 2000
70 kg 2760 2480 2100
75 kg 2900 2560 2200
80 kg 3050 2670 2300
85 kg 3200 2760 2400
90 kg
(and above)
3500 3000 2600
Now that you’ve got a fair estimate of your Calorie Requirements, then now you need to know what foods we get from Calorie:

Calorie Count for Common Food Items:

EXample :-

Maggi (100gm) : 402 Cal.
Rice-260 cal per 75gm
Jam -290 per 100 gm
Spinach Cheese – 240 per 310gm
Cold-drink – 41 cal per 100 ml

If you have understood your calorie needs correctly and eat your food accordingly, then you can definitely keep your weight under control. Just keep in mind that taking only calories needs to burn and keep burning your extra calories by staying active. 🙂

Note: Many food items are written as Kcal, in fact Calorie or Kcal is the only thing. When writing calorie with capital “C”, it means that Kcal or Kilo calorie only happens.

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