How Many Calories Should You Eat Per Day? for ( Men, Women and Children ).
Basal metabolism is symbolized by a number. The latter is established according to several personal data such as the amount of energy in calories that our body needs at rest.
Caloric content or energy value of food is one of the most important characteristics of food. It is determined by the amount of energy the body absorbs along with the complete assimilation of the ingredients included in the food it eats.
The number of calories your body needs each day depends on your base metabolic rate and your level of physical activity. What is basal metabolic rate or basal metabolic rate?
Basically, it is the energy your body needs to carry out all vital functions such as breathing and digestion.
The individual’s daily calorie intake depends on age, weight, height, gender, lifestyle, and is determined by the body’s energy expenditure for a variety of activities. The minimum energy required to ensure the normal functioning of the body in women is less than that of men – about 15-20 percent.
How many calories do women need per day?
Most nutritionists agree that the average woman needs 2,000 calories. However, the amount of calories you can eat depends on your level of physical activity.
Women with a sedentary lifestyle need to consume the following amount of calories:
- from 18 to 25 years old – about 2000 kcal;
- from 26 to 50 years old – 1800 kcal;
- after 50 years – up to 1600 kcal.
For women leading a lifestyle of average activity, the following indicators are the norm:
- from 18 to 25 years old – up to 2200 kcal;
- from 26 to 50 years old – about 2000 kcal;
- after 50 years – 1800 kcal.
With high activity, women need:
- from 18 to 25 years old – 2400 kcal;
- from 26 to 50 years old – about 2200 kcal;
- after 50 years – up to 2000 kcal.
Women who have a baby need more calories In this case, the daily diet depends on how long she is pregnant
As the pregnancy progresses, you should increase your daily food to 2,500 to 3200 calories per day. The diet of a woman who feeds a baby should be at least 3,500 calories.
How many calories do men need per day?
The metabolic process in men occurs much faster, therefore the daily diet of a man is significantly different from that of a woman. An adult male of average build needs about 2500 kcal. in a day. But, if we take into account the level of physical activity, the picture looks like this:
Sedentary men need:
from age of 18 to 30 years old – about 2400 kcal;
from age of 31 to 50 years old – 2200 kcal;
after age of 50 years – 2200-2400 kcal.
For men leading a lifestyle of average activity, the following indicators are the norm:
from age of 18 to 30 years old – 2600-2800 kcal;
from age of 31 to 50 years old – 2400-2600 kcal;
after age of 50 years – 1800 kcal.
With high activity, men need to consume the following amount of calories:
from age of 18 to 35 years old – about 3000 kcal;
from age of 31 to 50 years old – 2800-3000 kcal;
after age of 50 years – 2400-2800 kcal.
How many calories do children and adolescents need per day?
The daily diet for children depends on age. The caloric intake of food should be increased every six months in order for the growing child’s body to develop well.
The calorie intake for children and adolescents looks like this:
- up to 2 years – 1200 kcal;
- from 2 to 3 years – 1400 kcal;
- from 3 to 6 years old – 1800-2000 kcal;
- from 6 to 10 – 2000-2400 kcal;
- from 10 to 13 years old – no more than 2900 kcal.
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