How many calories do I need to eat to maintain a healthy weight and stay in shape?
This is a common question people ask, especially when they are now aware that knowing their calories count is necessary.
Basically, knowing how many calories you need is one thing that helps you keep excess weight away.
There are different studies on the issue of calories intake and weight gain.
One study says there seems to be a relationship between consuming fewer calories and losing weight. Also, it states that maintaining a healthy weight relies on balancing calories intake and expense (1).
Another study concluded that both calorie intake and metabolic energy expenditure are biased towards weight gain when a High Fat diet is consumed, and that the high caloric density of high-fat diets plays a primary role in weight gain (2).
What this means is that when you consume higher than what you burn, over time, you will become overweight.
Humans may be biologically predisposed to gain weight when a High Fat diet is consumed, the research concluded.
As a result, it is important that you know how many calories you should eat per day.
Issues With Being Overweight
We know that being overweight or obese has been associated to some serious diseases and health conditions Some are; heart disease, diabetes, high blood pressure, stoke, mental illness and more (3).
Furthermore, your weight, when it is excess, becomes a burden on your legs.
Sadly, this could cause low quality of life.
How Many Calories You Need
To know how many calories you need per day, you will need to first know your weight. Then the chart here will help you find out. We have put together the weight count in pounds and in Kilogram for easy checking.
It looks at each weight and then gives you what your calories amount should be per day. It saves your the trouble of calculating.
Also, you need to understand that your level of activities per day plays a role in balancing out your intake.
Have You Read: This BMI Chart Will Tell You If Your Current Weight Is Healthy
The World Health Organization recommends that adults 18 to 64 years should do at least 150–300 minutes of moderate-intensity aerobic physical activity each day.
Alternatively, you can engage in 75–150 minutes of vigorous-intensity aerobic physical activity (4).
This will help you burn calories and then stay healthy.
Here is the count chart. It will work for your if you know your ideal weight. Do not look at your current weight in comparison with this chart. You may be way over your ideal weight.
This means that you will just be feeding yourself calories that will help you maintain your overweight status.
Look at the image and identify your ideal weight to know what you need to consume each day.
The next thing you need to do is to ensure that you confirm how many calories your food item contains.
Do a little search for the nutritional fact of the food you are about to consume and you will get it.
Furthermore, to gain weight, just go above your daily need. To lose weight go below your daily need.
When you do, you will get the result you want.
If you find this article helpful, kindly share with your friends and loved ones to help them maintain a healthy weight.