The daily calorie intake is an individual thing and it’s based mainly on your basal metabolism and how physically active you are during the day.
The energy needed for your basal metabolism depends on your gender, age, and body mass. (1)
That’s energy that you burn when you are at rest for breathing, the work of your heart and other organs.
On the other hand, you need extra energy to do physical activities like standing, walking, working, and other free-time activities.
When we add up these two energies, we get the number of calories that you need to intake without gaining extra weight.
If you want to lose weight you need to reduce the number of calories that you get for 300-500 calories.
But, bear in mind that the minimum daily intake shouldn’t be lower than 1200 calories.
So, keep reading to find out how many calories you need per day.
How to calculate the number of calories you need?
There are many formulas and recommendations on how to precisely calculate your basal metabolism, but the following one is the most reliable:
For women: (10 x your weight in kg) + (6.25 x your height in cm) – (5 x your age) -161.
For men: (10 x your weight in kg) + (6.25 x your height in cm) – (5 x your age) + 5.
Multiply the result with the number of your physical activity listed below:
- If you don’t have any physical activity and you spend most of your day sitting, your number is 1.2
- You go jogging or do a little bit of exercise 1-3 times a week, your number is 1.375
- If you do exercise or sports 3-5 times a week, your number is 1.55
- You do exercise 6-7 times a week, the number is 1.725
- You do a physically hard job plus you exercise at least 2 times a week, your number is 1.9
How to boost your metabolism naturally?
Your metabolism works at a certain speed that can be affected by many things.
If you want to speed up your metabolism you can try some natural ingredients like:
- Green tea
- Chilly peppers
- Protein-rich foods
And if you want to do it faster, you can try some metabolism-boosting supplements made of natural ingredients.
How many calories do you need per day-Final thoughts
As mentioned above, the number of calories depends on many things like gender, age, physical activity, body mass…
You can use the formula to calculate how many calories you need to intake.
If you want to lose weight you should reduce the number of calories you eat and you can use a weight loss calculator to help you with that.
Remember that not all calories are the same.
It’s recommended to eat healthy food like fruit, vegetables, legumes, fish, whole wheat grains, nuts, lean meat and drink lots of water, especially in the summer.
Avoid junk food and sodas cause those are empty calories that won’t do you any favors.
I am in my 30s and I’m a proud mother of two. A healthy living enthusiast who is passionate about skincare, nutrition, weight loss, and fitness. I enjoy trying different beauty products and I pay special attention to skincare, haircare, and general well-being.