The necessary calories you should eat every day

Studies have explained that although consumers read nutrition labels and know the calories of food, 9 in 10 people do not know how many calories they need per day to maintain a healthy weight.

1. What are calories?

  • Calories are units of energy contained in food in the form of carbs (starches), fats and proteins.
  • Calories are used in most body activities such as: Breathing, making your heart beat, talking and walking. If there are excess calories, the body stores calories in the form of fat. But some calories are stored in the liver and muscles to be able to release quickly into the bloodstream if the body needs energy.
  • Most foods have calories but with different calories. Fat has the highest calorie intake. So understanding the role of calories in nutrition can help you balance calories with calories in your body, helping you achieve the desired weight.

2. What are the calories required per day?

  • An adult woman with an average weight needs to eat about 2,000 calories a day to maintain her weight and 1,500 calories a day to lose one pound of weight per week.
  • Meanwhile, adult males with an average weight need 2,500 calories to stay active and 2,000 to lose a pound of weight per week.


Calories per day depending on many different factors such as gender
  • However, the amount of calories required of each person varies depending on a lot of factors such as: Age, height, current weight, activity level, metabolism and some other factors.
  • Since fat provides more calories, healthy dieters and dieters try to limit the amount of fat in the diet. You can reduce eating 500 calories a day. Losing 1-2 pounds per week is considered a healthy and sustainable weight loss rate. You should note that do not cut too many calories and should not follow a low-fat diet due to which it can be dangerous to health.
  • Some calories offer special weight loss benefits. For example, calories from proteins are useful in building and maintaining muscles. When you have more muscle, you can maintain better activity and burn more calories. And calories from fiber-rich foods help you feel full and not go hungry throughout the day.

3. How to calculate the amount of calories loaded into the body?

  • Calculating daily food calories is one of the main techniques that people need to use when trying to lose weight.
  • A calorie is a unit of energy, not a measure of weight or nutrient density.
  • In 1990, the U.S. government passed the Nutrition Education and Labeling Act, which standardizes information, including calories that must be written on nutritional component labels. That means that before any packaged food in the United States is sold, food scientists must measure the amount of nutrients and calories of that product but in a very complex way.

Calculate daily food calories

Calculates the amount of daily food calories used a lot for people who lose weight
  • The 19th-century American chemical scientist Wilbur Atwater, who identified a way to indirectly estimate the number of calories in food, is called the 4-9-4 system. His experiments showed that proteins and carbohydrates each have about 4 calories per gram (0.04 ounces) and fats have 9 calories per gram, so the system is 4-9-4.
  • Assuming you have a food that contains 10 [0.35 ounce] grams of protein (10 x 4 = 40) and 5 grams of [0,2 ounce] fat (5 x 9 = 45), then the total caloric value is 40 + 45 = 85 calories.
  • However, some nutritionists now argue that Atwater's calculations are outdated and inaccurate. A 2012 study published in the American Journal of Clinical Nutrition found that the energy content of certain foods, such as nuts, cannot be calculated correctly by Atwater's calculations.
  • As a result, the Food and Drug Administration allows a 20% error on nutrients listed on food labels, including calories, meaning that this calorie intake may not be completely accurate.

  • Calories: It's not just numbers!
  • Protein diet: What happens?
  • Omega-6 fatty acids: Uses, side effects, instructions for use

About: John Smith

b1ffdb54307529964874ff53a5c5de33?s=90&r=gI am the author of I had been working in Vinmec International General Hospital for over 10 years. I dedicate my passion on every post in this site.


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