How many calories can I eat a day ?
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Roughly speaking a healthy adult female needs approx 1940 calories per day and an adult healthy man requires roughly 2550 to avoid putting on weight. This is however simply a rough approximation
In reality the actual amount will differ from individual to individual depending on sex, their weight and size and their age.
If you want to determine the amount of calories that you need to sustain your current weight it is possible to do it. There is a formula, called the Harris-Benedict principle, which enables you to assess your ‘basal metabolic rate’, BMR for short.
Your BMR refers to the degree of energy your body requires to function. In general terms around about sixty per cent of the calories we take in are utilised by our basic functions such as breathing.
How many calories can I eat a day to maintain my current weight?
The basic formula to calculate your BMR if you are a woman is:
655 + (4.3 x your weight in pounds)+(4.7 x your height in inches) - (your age in years x 4.7)
The formula to use to calculate the BMR of an adult male is:
66 + (your weight in pounds x 6.3)+(12.0 x your height in inches) - (your age in years x 6.8)
Once you have performed the calculation above you then have to account for the volume of energy you use performing your days activities to discover precisely the number of calories you can eat and not put on weight. This is known as your activity metabolic rate (AMR).
For those who do little or no exercise you need to multiply your BMR x 20%
If you do some light exercise you should multiply your BMR x 30%
For those who are moderately active (you exercise most days) you should multiply your BMR x 40%
If you exercise on a daily basis for prolonged periods (very active) you need to multiply your BMR x 50%
For anyone who is extremely active (physically demanding work or athletics training) multiply your BMR x 60%
You then add together your BMR and your AMR to give you the quantity of calories that you are able to eat every day to keep your weight constant.
How many calories can I eat a day if I want my weight to go down?
The calculations above are designed to show you how many calories you ideally ought to consume just to maintain your existing weight. If you have the desire to lose weight there are essentially two ways in which this can be achieved.
1. Decrease the amount of calories that you consume! You should aim to take in somewhere in the region of 500 calories a day less than the figure you calculated above. This should permit you to shed somewhere in the region of one pound per week.
2. Do more exercise each day (ie. If you are currently in the group of people doing light exercise try and move up to being moderately active).
You can obviously combine the two strategies and decrease your calorie consumption by around 300 calories and also step up your levels of activity slightly. As you lose weight you will have to recalculate your BMR and AMR regularly to take into account your new weight and levels of exercise.
One negative aspect of attempting to reduce your weight in the way suggested above is that must keep relatively accurate accounts of the calories you consume and this is not always easy. You will also inevitably experience hunger pains unless you modify your diet and eat reasonably large amounts of food that is filling but does not contain many calories (eg. lettuce, broccoli and cabbage etc).
Fortunately there are weight reduction pills that you can buy that act as hunger suppressants and also weight reduction pills that ere efficient fat burners. Hunger suppressants are an efficient method of making your body believe that the stomach is full even though you have eaten reduced amounts of food. The top fat burners work by raising your metabolism and body temperature (through a process referred to as thermogenics )which encourages the body to use up more calories than it normally would without the need for additional exercise. All of the best weight reduction pills ( hunger suppressants and the top fat burners ) are formulated from pure organic ingredients that will not produce any unpleasant side effects.
About the Author
How many calories can I eat a day without putting on weight? The simple answer is that the amount will vary from individual to individual. The precise number that you will require yourself will be dependant on gender, height, current weight and how much exercise you take. Despite the fact that counting calories can be an effective way of losing weight it is not always possible to know exactly what amount of calories you are consuming especially if you are eating out for example. A lot of people choose to lose weight with pills to help them. There are hunger suppressants that will prevent you from feeling hungry which means you will eat less and there are fat burners that accelerate your metabolism and use up extra calories naturally. All of the best weight reduction pills are natural and the top fat burners and hunger suppressants will not cause any unpleasant side effects.
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