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Having the right caloric input is important because it can help you stay healthy and in a good shape. Ideally, you want to have a diet that’s properly balanced. With that being said, finding the right caloric intake can help you live longer and maintain good health. However, figuring out how many calories to eat every day can be very challenging. With that in mind, here are some ways to determine the right caloric intake.
How many calories do you need per day?
Believe it or not, it does depend quite a bit on your age and gender. There are other factors to take into consideration too. It’s a good idea to stick to the caloric options listed below.
For adults
If you’re an adult woman, it’s ok to eat anywhere from 1600 to 2400 calories every day. In the case of men, 2200 to 3200 calories is more than ok. With that being said, the higher values are recommended if you have a very active lifestyle and burn a lot of calories. This is also valid for breastfeeding or pregnant women. If you are older or have a sedentary life, go for the lower values.
For teens
Teens need less calories when compared to adults. If we talk about 13-year-olds, a boy needs around 2000 to 2600 calories, whereas a girl will need 1600 to 2200 calories. If the age is 14 to 18, then girls need 1800 to 2400 calories, and boys need 2000 to 3200 calories.
For kids
Generally, 2-3-year-old kids need 1000 to 1400 calories every day, although it does depend on how much activity they enjoy during the day. 4-8-year-old kids can start with 1200 calories and go up to 1800 calories for girls and 2000 calories for boys. When we talk about 9 to 13 years old, girls will need 1400 to 2200 calories and boys can go from 1600 to 2600 calories.
What affects the caloric intake?
There are many different factors to consider when it comes to caloric intake. Activity levels, age, weight, and gender are all very important. Moreover, medication, hormones, and health issues can increase or lower the caloric intake as well.
Should you use a weight loss calculator?
If you want to know how many calories you need based on your ideal weight, a weight loss calculator is a very good idea. This harnesses information like age, weight, gender, and height so you can identify how many calories you need per day. It’s a good way to identify how many calories you want to eat every day, so it’s well worth checking it out.
In order for the weight loss calculator to work, you want to ensure that you input accurate information. You can have your own activity journal and track your own fitness routine too, it helps quite a lot, and you will be more than happy with the results.