Counting calories is something that gets into many people’s routines, especially if they keep an eye on their weight, or are trying to lose weight. There are recommended calorie intakes for men, women and children, and the calories do not only depend on the gender, but also on the weight of the individual, the amount of exercise one engages in and the lifestyle. Rather than considering adding up calories as a tedious or boring task, it should be seen as a motivating guideline to help you drop off your kilos. Moreover, apart from knowing how many calories you should eat per day, it is important to be aware of how many calories there are in each meal or snack you are taking. So planning meals is a good way to keep an eye on the number of calories one is eating.
Men should stick to 2,000 calories a day on average, and for men who are trying to lose weight 1800 calories are the recommended daily intake. However for younger men, between 30 and 50 years, 2,200 calories are considered to be a good rule of thumb, whereas for men between 20 and 30 years of age, 2400 calories a day are recommended. These figures are recommended as long as men lead a routine that is not that inactive. For men who are more active, more calories are needed. Men between 20-30 years can consume 2600-3000 calories a day. Men who are aged between 30 and 50 and who are quite active can consume 2400-3000 calories a day, whereas senior men who still maintain a rather active lifestyle should stick to 2200-2800 calories per day.
Women need an average of 1800 calories per day, but for those who want to lose weight about 1500 calories a day are generally best. Certain variances come into play according to the age and level of activity of the particular woman. Females aged between 20 and 30 and who lead a rather sedentary lifestyle should consume 2000 calories a day, but if they are more active 2400 calories per day can be considered as ideal. Females aged between 30 and 50 years who are inactive should stick to 1800 calories a day, whereas those in the same age range but who are more active can consume between 2000 and 2200 calories per day. Older women, who are over 50 years of age should consume 1600 calories a day if they are somewhat inactive, and between 1800 and 2200 calories if they lead an active lifestyle.
It is important to make sure that calories come from healthy foods as much as possible. So including lean protein and healthy fats, fruits, vegetables, and whole grains is highly recommended. Certain foods will satisfy you more, but still give you a relatively low number of calories. Fatty and sugary foods should be kept to a bare minimum as they contain a lot of calories but very little nutrients. Therefore, setting up a daily or weekly meal plan with carefully chosen foods is very helpful to maintain a good calorie intake.