How Much Should You Be Eating? Calorie Guidelines Explained
Do you know if you're eating the right amount? Are you overweight, underweight, or concerned about your partner or children's eating habits? With so much different nutrition advice around, it can be hard to know if you're doing the right thing.
The official calorie guidelines are relatively straightforward, though. Here's all you need to know:
Calorie guidelines for men
The UK Department of Health estimates that the average man needs 2,550 calories per day in order to maintain his weight. This assumes that the man has a fairly sedentary job, but meets the Government's guidelines on exercise (at least five thirty-minute sessions of moderate exercise per week.)
Men with active jobs (such as bricklayers, personal trainers, shopworkers on their feet all day) will require more calories. Large, muscular men will also need more calories than small, slender men.
Calorie guidelines for women
The average woman needs 1,940 calories per day in order to maintain her weight. As before, this assumes the woman has an inactive job but gets regular exercise.
Women with active jobs will require more calories, and larger, taller women will require more calories than slightly-build women.
When pregnant and breastfeeding, women do need to eat extra calories as follows:
- No extra calories during the first trimester (first three months) of pregnancy
- 200-300 extra calories per day during the second and third trimesters (three - nine months) of pregnancy
- 300-500 extra calories per day whilst breastfeeding
It is important not to diet whilst pregnant unless under your doctor's advice, as this can put your baby's health at risk.
Calorie guidelines for children and teenagers
Children need a relatively large number of calories compared to their size, as they are growing. These are approximate requirements, though active, tall children will need more calories than shorter, inactive children. Boys generally require more calories than girls. Note that teenagers between 15-18 typically need more calories than adults.
Boys:
- Aged 1-3: 1,230
- Aged 4-6: 1,715
- Aged 7-10: 1,970
- Aged 11-14: 2,220
- Aged 15-18: 2,755
Girls:
- Aged 1-3: 1,165
- Aged 4-6: 1,545
- Aged 7-10: 1,740
- Aged 11-14: 1,845
- Aged 15-18: 2,110
In all cases, the calorie guidance is an average, and you should check with a doctor before starting a diet.
Ali Hale has been interested in diet and nutrition since losing 50lbs and transforming from a shy, chubby teenager to a slim, happy and healthy woman. She has written more about your recommended calorie intake on her popular "healthy living for busy people" blog, The Office Diet.
Source: http://ezinearticles.com/
Added: November 22, 2008
