Dwelling in the knowledge of daily calorie requirements can gradually help you adjust to your diet, stabilize your weight, and prevent you from gaining weight ever. A survey conducted in the 2006 on 1000 American adults revealed that 88% of them did not know their daily calorie needs.
This article will give you a brief on the calorie needs based on age, sex, and the activity level. This however may vary depending on the individual weight, size, and the metabolic rate.
Calorie needs when combined with less than 30 minutes of exercise
Women aged between 31 and 50 would require about 1800 calories a day and this is when they exercise for less than 30 minutes. Men aged under the same age group would require about 2200 calories a day and this again is combined with less than 30 minutes of exercising. For adults aged below 30 should increase 200 calories respectively and those aged about 50 should decrease 200 calories respectively.
Calorie needs when combined with more than 30 minutes of exercise
With excessive exercise the calorie requirement goes up for both men and women. If a woman exercises for more than 30 minutes (aged between 31 and 50), her calorie requirement for a day would be 2000. Similarly, within the same age group, for a man exercising for more than 30 minutes, the calorie consumption for a day would go up to 2400. If a man is less than 30 years of age, then the calorie requirement would increase by 200. This however will not be the case for a woman who is less than 30 years of age. Her calorie need would be same as the woman ageing between 31 and 50 who exercise for more than 30 minutes.
Calorie needs with over 60 minutes of physical exercise
The following would be the requirement for people exercising for over 60 minutes:
- Women aged between 31 and 50 years would require 2,200 calories.
- Men aged between 31 and 50 years would require 3,000 calories.
- Women younger than 30 years 2,400 calories.
- Men less than 30 years of age, 3000 calories – same as men aged between 31 an 50 years
Men over 50 years of age should however remove 200 calories if they exercise over 60 minutes.
Here are the caloric content of some of the food items:
- Apple: about 75 calories
- 200 ml of fruit juice: 94 calories
- 340 ml of cocktail vegetables: 58 calories
- One tablespoon olive oil: 100 calories
- One muffin: 300 to 480 calories
If your daily consumption is 7,700 calories a day, then reducing 500 calories daily, with or without exercise, corresponds to a weight loss of 2 kgs in a week.
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i want to reduce my weight approx 15 kg’s with in 1 month ….how much calories should be consumed by me on daily basis …
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