A balanced diet enables you to maintain a healthy weight and enjoy a long life. Your daily calorie consumption can play a huge role in this. How do you know whether you consume fewer or more calories a day?
Several factors influence this, along with your fitness goals. If you need help understanding what a suitable amount of calories looks like, here are a few quick inputs.
Calories consumption requirements for everyone
It largely depends on your health, body makeup, height, activity, etc. Age can also be a thing. For example, adult women can consume 1,600-2,400 calories daily, while men can have 2,200 to 3,200 calories daily.
Someone passive or in old age will benefit by sticking to the lower range. The upper limits can favor you if you are agile or pregnant. If you have a teenage kid, you can feed them 1,600 to 2,600 calories daily based on age, activity, and gender. Girls need lower calorie intake than boys.
Also, 14+ girls would need 1,800-2,400 calories per day, while boys in the same age bracket may require 2,000 to 3,200 calories. If you need customized meals for health and fitness, go through the best meal kit delivery options by MKC.
Younger kids aged 2-3 generally need 1,000 to 1,400 calories daily. With age, this range can go up by 1,200- 2,000 calories. If they fall between the nine and 13-age range, you may have to ensure they get 1,400-2,600 calories daily.
Calories consumption requirements by fitness goals
You can use calorie calculators to understand the number of calories you need daily. The recommendation will vary based on your weight management needs. If you desire to shed extra pounds, your calorie intake should reduce to allow your body to burn the additional fat.
People usually eat less or become more active. However, you can approach it healthily by combining the two methods in your weight loss strategy. Make sure you refrain from introducing any drastic cuts in your calorie intake.
Bringing it to less than 800 to 1000 calories can be risky unless you have proper guidance and support.
Conversely, you will increase calories to gain weight. Again, taking a healthy approach is essential. Eat whole grains, healthy fats, and meats. Since nuts are a good source of calories, you can add them to your oatmeal. Strength training and nutritious drinks can also deliver results.
Every fitness goal demands a timely review of diet and activities to understand if you are on the right track. Sometimes, medical conditions cause sudden weight loss. If you notice any drastic transformation, consider checking it with your physician.
Anyway, managing your calorie intake is a brilliant idea. When you feel there is a need to change something in your diet, talk to your nutritionist for help. If you are healthy and doing well, you can customize your meal plans by tabling what nutrients you consume.
Nowadays, you get ready-to-eat meal options also. Hence, it has become easy to enjoy a balanced diet even during busy days. So, take advantage of this facility.