How Many Calories Are Recommended On A Daily Basis?
1. The average calorie requirements: Calorie needs vary according to body type, weight, sex, age, height, and lifestyle. For example, a man between the ages of 20 and 60 will have to consume an average of 2,100 calories a day if he is not physically active. If he does more than 30 minutes of sports a day, he will need 2,500 calories and for more than one hour of sports activity, 3,000 calories.
These variations are proportional for a woman in the same age range: a woman of average body size needs 1,800 calories a day if she does not exercise, 2,000 calories for 30 minutes of daily sport and 2,400 calories for over an hour of intense activity.
During pregnancy, calorie intake should not be greater than 2,200 calories. However, the name "calories" is misleading in itself: it is short for "kilocalories" (1 kilocalorie = 1000 calories). It is also in kilocalories (kcal) that the food industry indicates the energy intake of food and drinks on packaging.
2. Limit your calorie intake per day for weight loss: Knowing the average caloric needs according to your level of physical activity, you might think simply reducing your portion sizes to consume fewer calories per day is an easy solution! But it is not only dangerous, because it can cause deficiencies and fatigue, but in addition, it is not effective because the body has an internal memory. In case of deprivation, as soon as you resume a "normal" diet, your body will tend to make reservations to guard against new periods of scarcity. This is the famous "yoyo" effect.
To avoid this, there are some simple tips to limit your daily calorie intake without suffering from hunger. First of all, ban all sugary and even sugar-sweetened beverages: sugary drinks are very high in calories, whilst drinks with sweeteners make you crave sugar, and cause a vicious cycle of sugar consumption. On the other hand, make sure you drink lots of water, green tea, and infusions which stimulate the elimination of toxins and help limit hunger.
Another tip: consume more protein "lean" (fish, white meat), which satisfy your hunger sustainably and effectively. Finally, play sports. You will burn the calories that you ingest, without depriving your body!