By Andrea Holwegner, Health Stand Nutrition Consulting Inc.
One of the most common questions that we get asked in our counselling practice is how many calories to eat per day. If you have read a diet magazine that suggests an adult needs only 1200 calories per day this is likely far too low to be sustainable, enjoyable and helpful to manage a healthy metabolism (after all a 2 year old needs 1000 calories a day and they are much smaller than an adult!).
Consuming too few calories compared to what your body requires is a form of stress for the body and will inevitably not help you manage a healthy weight and enjoy flexible eating habits over time. Your metabolism is like a furnace, if food is in short supply it slows the furnace or metabolism down. On the other hand eating too many calories for what your body requires is one of the leading causes of obesity in North America. I often find many of our clients struggling to lose excess weight underestimate how much they are eating and overestimate how many calories are burned during physical activity. If you are trying to lose weight, hitting the gym and burning off 300 calories during your workout would not warrant an extra large supper and justify two helpings of dessert.
The total amount of calories you require per day will vary based on gender, age, activity level and genetics. The chart below gives you an estimate of how many calories you likely need per day. For people that are extremely active they will even require even more than what is listed on the chart below.
Activity levels on the chart below can be defined by the following:
- LOW = less than 30 minutes a day of moderate physical activity in addition to daily activities.
- MOD. ACTIVE = 30-60 minutes a day of moderate physical activity in addition to daily activities.
- ACTIVE = 60 or more minutes a day of moderate physical activity in addition to daily activities.
DAILY GOALS FOR TOTAL CALORIES
|Activity level||*Low||*Mod. active||*Active||Activity level||*Low||*Mod. active||*Active|
|76 +||2000||2000||2400||76 +||1600||1800||2000|
*Calorie levels are based on the Estimated Energy Requirements (EER) and activity levels from the Institute of Medicine Dietary Reference Intakes Macro nutrients Report, 2002.
Choose not to starve or stuff yourself – getting a healthy amount of calories per day will help you have the healthful and soulful eating habits you deserve and help you manage a healthy body weight.
Thanks for reading!
“The Chocoholic Dietitian”
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