How many calories should you consume each day to stay healthy? Many nutritionists recommend that we consume 2000 calories a day to maintain health. But is this right for everyone?
When we discuss healthy caloric intake, it’s important to mention that 2000 calories is used as a general baseline number. Some people will need to consume less than 2000 calories a day, some will have to consume more to stay healthy. The actual number of calories a person should consume each day to stay healthy is dependent on many factors, including age, gender, weight, height, activity level, and overall health objectives.
How Many Calories Do You Need to Achieve Your Health and Fitness Goals?
Your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) can help you determine your calorie needs. Your BMR represents the number of calories your body needs to perform essential functions like breathing, maintaining body temperature, and supporting basic bodily functions. You estimate your TDEE by multiplying your BMR based on your level of activity. For instance:
- If you’re a sedentary individual who gets little to no exercise, multiply your BMR by 1.2 to get your TDEE.
- If you’re an individual with a lightly active (light exercise or sports 1-3 days a week) lifestyle, multiply your BMR by 1.375 to determine your TDEE.
- A moderately active individual who engages in moderate exercise or plays sports 3-5 days a week should multiply their BMR by 1.55 to calculate their TDEE.
- Very active individuals (those who engage in hard exercise or sports 6-7 days a week) need to multiply their BMR by 1.725 to determine TDEE.
- If you’re an extremely active individual (very hard exercise or physical job and exercise 2x a day) multiply your BMR by 1.9 to get your TDEE.
Once you’ve calculated your TDEE, you can adjust your calorie intake based on your health and fitness goals. Individuals who work out or engage in strenuous physical activities usually require more calories in order to support their increased energy expenditure. They may need to adjust their daily calorie intake to ensure they have enough energy to support their level of physical activity and, if applicable, aid in muscle recovery and growth.
Calorie Intake Should Emphasize Quality as Much as Quantity
Keep in mind that there’s more to good nutrition than eating 2000 calories a day. A balanced diet is essential to staying healthy and fit. To maintain a balanced diet, those 2000 calories should include a certain percentage of vital macronutrients such as:
- Carbohydrates. Complex carbohydrates like whole grains, fruits, and vegetables should make up about 45-65% of your total daily caloric intake.
- Proteins. Protein sources like lean meats, fish, poultry, dairy products, legumes, and plant-based proteins should account for 10-35% of your total daily caloric intake.
- Fat. Healthy fats from foods like avocados, nuts, seeds, and olive oil should make up 20-35% of your total daily caloric intake.
Your daily caloric intake should emphasize quality as much as quantity. To reap the full benefits of good nutrition, avoid food that has “empty” calories. Limit your intake of food and drinks that contain sugars, saturated or trans fats, chemical preservatives, and other ingredients that can have adverse effects on our health.
Remember to consult with your healthcare provider before making any changes in diet or increase/decrease your daily calorie intake.
Achieve Your Health and Fitness Goals with Top Tyr Training
Top Tyr Training is a family-owned and operated personal training and biohacking located in Torrance, CA. Our personalized fitness programs are uniquely designed to fit your needs and goals. In addition to providing you with the latest in exercise and biohacking technology (including ARX resistance training, CAROL exercise bikes, and FIT 3D contactless body scanners) we can provide helpful advice on nutrition, lifestyle, and wellness.
Now is the time to get stronger, look better, and lose weight. and live your life with less pain. Call today to schedule your free consultation. You can contact us through our website or call us at (424) 398-0041 . Top Tyr Training is conveniently located at 24422 Hawthorne Blvd, Suite C in the heart of South Bay.