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Calories: How Many Do You Need?

Dt Sheetal chhabria

Dt Sheetal chhabria

  Vasanth nagar, Bengaluru     May 13, 2017

   8 min     



In a fantasy world, chocolates would count as vegetables, wine wouldn’t have calories, and you could eat whatever you crave while keeping a healthy weight. Regrettably, the reality is that calories sum up instantly—sometimes in a single takeout meal. And when you’re continually attacked with a craving to eat, from tempting television ads to unlimited office treats, it can appear like the world is undermining your efforts. But realising how many calories you really need, and discovering to spot where they’re coming from, is the primary step toward accomplishing a healthy weight.

Is “2,000 Calories a Day” Right for You?

When the FDA renewed the nutrition labels, they wanted a nice round figure to compare per cent daily values to, so they picked 2,000 calories. It’s a rough average and not proposed to be a recommendation for how many calories to consume. Although, on average, people consume 2,500 calories per day, so if everyone did consume 2,000 calories, the national weight might get down! But as you’re an individual and not an average, 2,000 calories a day apparently isn’t the exact accurate number for you. See it as a simple way to know food labels and a starting point to determine your personal needs.

Calculating Your Personal Requirements

The number of calories you require is totally based on your weight, height, age, gender, and activity level. There are some of the ways that you can work it out. The most precise (and expensive!) approach is to get into an insulated chamber to figure out how much heat your body is producing. 

A much easier way is to put your personal information into an equation. (Make sure you don’t exaggerate how active you are—a mistake a lot of people make!) Personal requirements vary massively: If you’re a 6-foot-tall male Olympic swimmer, you might require an exorbitant 10,000 calories per day, but if you’re a 50-year-old female and working in an office, you might only require a humble 1,800 calories a day.

Regardless of whether you are attempting to get more fit, put on weight, or adhere to your present weight, you may be attracted to gaze at the proposed calories of a day for your age, gender & your movement level. The accompanying chart ought to be utilized just as a source of perspective point, in light of the fact that each individual is so unique metabolically notwithstanding when they are of similar size & gender. The accompanying proposed calorie ranges are created utilizing the Institute of Medicine's estimated vitality prerequisite estimation.

To get thinner - It used to be prescribed that to lose a pound every week, you would need to reduce 500 calories a day in total. Presently specialists believe that weight reduction is a slower procedure & that a decline of 10 calories a day prompts to loss of 1 pound in a year, yet it can take three years to reach there. The essential thing is to be patient & calm & work with your dietitian to help locate the correct solution for you. 

To put on weight - It is best to work with your dietitian on a plan. For unbeaten weight reduction that you can even sustain after some time, specialists suggest foods that are lower in calories however are rich in protein, fibre, minerals, vitamins, and other different nutrients. 

To look after your weight The chart underneath demonstrates to you your everyday calorie intake limit. It depends on your age, movement level & BMI (a body-mass record), which should be 21.5 for ladies & 22.5 for men. 

GenderAgeSedentary*Moderately Active*Active*



















  • Sedentary implies a way of life that incorporates light physical activity related to common exercises of day by day living. 
  • Moderately active comprises of walking 1.5 to 3 km every day at a pace of 3 to 4 km/hour. 
  • An active individual walks more than 3 miles every day at a similar pace.

How to lower calories to lose weight?

When it comes to weight loss, what you consume (“calories in”) is more valuable than how much you work out (“calories out”). Tracking calories is still an excellent way to get to identify your numbers. Of course, nobody likes the monotony of recording every sip and bite! But you’ll recognise patterns and habits that may be retaining you back from your weight loss aims, immediately recognising those excessive calories from, say, daily candy bars, weekly happy hours, and pre-dinner cheese and crackers.

As a general guide, a new “calories in” goal should be 500 to 750 calories less than the average you took for those first three days, but choose a moderate number that you can hold to. Continue to assess your food for a few weeks so you can follow how nearly you’re coming to your new calorie goal. When it comes to weight loss, regularly eating approximately the same amount of calories is essential.

How to drop 1 pound a week?

You might have learned of the 3,500-calorie principle—consume 3,500 calories less every week (or 500 calories less a day) to shed 1 pound. Sadly, it’s an oversimplification. Why? Because, again, every individual’s requirements are different, and everyone’s metabolism counters to modifications in their diet in a varied way! However, if you duck 500 calories per day, you’ll almost assuredly lose weight. It might not be precisely 1 pound every week, but the figures on the scale will start moving down. Then to keep cutting, you’ll require to continue to watch your calories and weight and make improvements to what you’re eating as your metabolism and weight change.

How to drop up to 2 pounds a week (don’t go too low!)

Want to drop more weight quickly? There are various weight loss programs out there that claim you’ll lose a notable number of pounds in just a week. And many of them look promising at first glimpse. But rest affirmed, if something looks too good to be true, it nearly always is. Lowering calories too much won’t deliver constant weight loss outcomes.

The lowest you must slash your calories is 1,200 to 1,500 calories each day for women and 1,500 to 1,800 calories each day for men. Diving below 1,200 calories is not a great idea—not only is it very much difficult to manage, but your basic metabolic requirements won’t be reached, and all you’ll end up with is a reduced metabolism. Not to mention the frustration when you’re not capable of continuing to eat so little and the weight sneaks back on. Certainly, you might lose weight instantly in the first few weeks on a starvation diet, but it’s chiefly just water weight. Hold with a more practical low-calorie goal, and after the first drop, intend for a slow and constant pace of no more than 2 pounds a week. At this rate, you’ll be more inclined to stick to your fresh and new eating habits and maintain the weight off for good.

Take Away

Once you learn how many calories you actually need and compare it to how much you’ve really been consuming, you will be empowered with real numbers and can start making lasting modifications. You don’t require to maintain a food log forever! But doing the math might push you to be more attentive, acknowledging everything you put in your mouth and let you reconnect when you naturally feel empty and full. Also, remember that whatever you consume is as crucial as how much you consume. Pick foods that supply your body because of the nutrients they hold, not the calories they don’t. And unless you’re a professional or serious athlete, look for any exercise you do as a combined bonus, not an excuse to take down on more calories. Anyone who’s begun going to the gym in the dreams of losing weight, but failed to adjust their eating habits, can attest to that!

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Tags:  body, Body Composition, Nutrition, ,2,000 calories, weight reduction, put on weight, dietitian, BMI, body mass, personal requirements

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