4/20/2023 0 Comments Daily cal qarc![]() ![]() You don’t have to obsess over calories to stay healthy. Those numbers can help guide your decisions about what to eat and what to save for another day.īut if numbers aren’t your thing, never fear. It’s good to have a sense of your daily calorie needs and to be aware of how the calories in your favorite foods add up. “Then you don’t have to cut back as much, so you can have a more balanced diet and get all the nutrients you need,” explains Zumpano.Īdvertising Policy Should you count calories? “Your body can go into conservation mode, which can slow down the calories you burn, making it harder to lose weight.”Ī better bet? Add some extra exercise to burn more calories. “If you’re on a very low-calorie diet, it can affect your metabolism,” warns Zumpano. What’s more is that extreme calorie restriction might backfire. If you eat fewer than 1,200 calories a day, it’s tough to get all of the nutrients you need to stay healthy. If you’re trying to lose weight, you might be tempted to radically slash your calorie count to reach your goals.īut proceed with caution, Zumpano says. “Opt for high-calorie beverages like whole milk, cream, 100% fruit juice, smoothies and high-calorie nutrition shakes.” To lose weight “Don’t forget to include more liquid calories that won’t leave you feeling too full by the next meal,” advises Zumpano. For example, adding nuts or seeds to your yogurt, oatmeal or cereal. You should also consider eating more often and looking for ways to add extra calories to each meal. Opt for high-calorie foods like high-protein meats, whole grains and healthy fats. You want to make sure you add weight in a healthy way. If your goal is to gain weight, don’t just focus on eating more. These factors can impact your caloric intake:ĭepending on what your goals are, here are some healthy ways you can add or lose weight. And younger people need more than older people, whose metabolisms slow down as they age. ![]() Active people need more than those who have desk jobs. In general, men need more calories than women. calories burned).Įat fewer calories than you burn, and you’ll lose weight.īut if you consume more calories than you need, your body stores that energy for later (in the form of extra padding on your hips and around your middle).Įverybody’s daily calorie needs are different, which can make it hard to figure out the magic number. To maintain your weight, energy in must equal energy out (calories consumed vs. A deficit of 500 calories can provide a weight loss of 1 pound per week.” Factors that impact your caloric intakeĪ calorie is a measure of the energy in food. “If your weight is above the normal range for your height and your goal is weight loss, you need to consume less. “Keep in mind, these calorie recommendations are for people who are at a normal weight,” notes Zumpano. Source: Dietary Guidelines for Americans 2020-2025, Office of Disease Prevention and Health Promotion). Simply knowing your recommended calorie ranges can help you hit your goals. Others may not need to crunch the numbers to meet their calorie targets. But because it can be complicated (are you really active, pretty active or just kind of active?), Zumpano recommends seeing a dietitian to get an expert’s take. And if you’re a person who likes to track and measure things, you could benefit from determining exactly how many calories you need.ĭigital apps and online calorie calculators can help, Zumpano says. Whether you want to gain weight, lose it or find the perfect Goldilocks balance to stay exactly where you are, calories matter. So, what do you need to know to strike a healthy balance? Registered dietitian Julia Zumpano RD, LD, helps us do the math. According to dietary guidelines in the United States, adults 21 years old and older should consume anywhere between 1,600 and 3,000 calories per day. Your age, weight, height and activity level all play a role. There are many factors that go into determining your calorie needs. Policyīut figuring out your ideal calorie count can be almost as hard as turning down a (500-calorie) slice of chocolate cake. ![]() We do not endorse non-Cleveland Clinic products or services. Advertising on our site helps support our mission. Cleveland Clinic is a non-profit academic medical center. ![]()
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