How Many Calories Should I Eat A Day To Lose Weight And Build Muscle

Figuring out how many calories you should eat is one of life's greatest mysteries — or so it seems. Although calorie needs depend on many factors such as age, gender and height, a general calorie range can help if you're looking to maintain or lose body weight.

Weight loss, health and body image are complex subjects — before deciding to go on a diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture.

We asked America's top nutrition experts to weigh in to cut through the most common calorie misconceptions and help you identify what you

How Many Calories Should I Eat A Day By Age?

Many people think eating fewer calories is better when trying to lose weight, says Felicia Stoler, D.C.N., M.S., R.D., F.A.C.S.M., author of

. However, unless you're a woman under 5-foot-3, I wouldn't recommend eating less than 1, 600 calories per day. As Stoler points out, consuming too few calories can lead to a deficiency of essential nutrients and may even suppress the immune system.

Eating less than your body needs can slow metabolism as the body begins to break down muscle for fuel, says Keri Gans, R.D.N., author of

How Many Calories Should You Eat A Day?

. Without adequate calories, you may experience low energy levels, excess hunger or changes in mood, adds Lyssie Lakatos, R.D., C.D.N., C.F.T., author of

On the other hand, too many calories aren't ideal, either. In addition to weight gain and an increase in fat storage, consuming more calories than your body needs can result in a variety of less than pleasant ailments.

Eating too many calories, especially from fried or spicy foods, can lead to gastric reflux, says Gans. Those excess calories can result in feeling lethargic, weighed down and sluggish, adds Tammy Lakatos Shames, R.D., C.D.N., C.F.T.

How Many Calories Should I Eat A Day To Lose Weight?

If you're exercising vigorously for an hour or more per day or working a highly physical job, a women would need between 2, 000 to 2, 500 calories per day, whereas a man would need 2, 500 to 3, 000.

For an individual who exercises for about 30 to 60 minutes a day, a woman, on average, would need 1, 900 calories per day, while a male would require 2, 500 calories.

An individual who averages between 5, 000 to 8, 000 steps per day would require 1, 800 calories for women and 2, 200 calories for men.

How Many Calories Should You Consume In A Day?

For someone taking less than 5, 000 steps per day, needs fall as low as 1, 600 calories per day for a woman and 1, 800 calories for a man.

Fixating on calorie counts can lead to deprivation and overeating if you aren't careful. Instead, focus on what you can eat in abundance, such as whole fruits and vegetables and the rest will fall into place.

The bottom line: Although watching your calorie intake is important if you're trying to maintain or lose body weight, it's not the only factor to focus on to ensure a healthy diet and lifestyle. Instead of counting calories, focus on eating a diet rich in plant-based foods and whole grains, Stoler says. Filling half your plate with vegetables at meals can help improve portion control, points out Gans.

How Many Calories Do I Need Every Day To Lose Weight?

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How Many Calories Should I Eat In Day? We Put Six Women To The Test

There are many factors that go into determining your calorie needs. Your age, weight, height and activity level all play a role. According to dietary guidelines in the United States, adults 21 years old and older should consume anywhere between 1, 600 and 3, 000 calories per day.

So, what do you need to know to strike a y balance? Registered dietitian Julia Zumpano RD, LD, helps us do the math.

Whether you want to gain weight, lose it or find the perfect Goldilocks balance to stay exactly where you are, calories matter. And if you’re a person who likes to track and measure things, you could benefit from determining exactly how many calories you need.

Exactly What You Should Eat Every Day In 6 Simple Charts

Digital apps and online calorie calculators can help, Zumpano says. But because it can be complicated (are you really active, pretty active or just kind of active?), Zumpano recommends seeing a dietitian to get an expert’s take.

Others may not need to crunch the numbers to meet their calorie targets. Simply knowing your recommended calorie ranges can help you hit your goals.

“Keep in mind, these calorie recommendations are for people who are at a normal weight, ” notes Zumpano. “If your weight is above the normal range for your height and your goal is weight loss, you need to consume less. A deficit of 500 calories can provide a weight loss of 1 pound per week.”

Calories: Recommended Intake, Burning Calories, Tips, And Daily Needs

But if you consume more calories than you need, your body stores that energy for later (in the form of extra padding on your hips and around your middle).

Everybody’s daily calorie needs are different, which can make it hard to figure out the magic number. In general, men need more calories than women. Active people need more than those who have desk jobs. And younger people need more than older people, whose metabolisms slow down as they age.

If your goal is to gain weight, don’t just focus on eating more. You want to make sure you add weight in a y way.

How Many Calories Should You Eat Per Day To Lose Weight?

You should also consider eating more often and looking for ways to add extra calories to each meal. For example, adding nuts or seeds to your yogurt, oatmeal or cereal.

“Don’t forget to include more liquid calories that won’t leave you feeling too full by the next meal, ” advises Zumpano. “Opt for high-calorie beverages like whole milk, cream, 100% fruit juice, smoothies and high-calorie nutrition shakes.”

But proceed with caution, Zumpano says. If you eat fewer than 1, 200 calories a day, it’s tough to get all of the nutrients you need to stay y.

How Many Calories Should I Eat A Day?

“If you’re on a very low-calorie diet, it can affect your metabolism, ” warns Zumpano. “Your body can go into conservation mode, which can slow down the calories you burn, making it harder to lose weight.”

“Then you don’t have to cut back as much, so you can have a more balanced diet and get all the nutrients you need, ” explains Zumpano.

It’s good to have a sense of your daily calorie needs and to be aware of how the calories in your favorite foods add up. Those numbers can help guide your decisions about what to eat and what to save for another day.

Calorie Meal Plan

“Plenty of people lose weight not by counting calories, but by focusing on the quality of the food and on portion control, ” says Zumpano.

You may have heard of “empty calories.” These can be found in processed foods — items that typically contain added sugar, trans fat and an unnecessary amount of fat and calories.

While you might get a boost of energy from consuming those foods, processed foods don’t tend to have a good amount of fiber, minerals and vitamins. Those empty calories won’t satisfy you, leading to food cravings. You may even feel tired or fatigued.

How Many Calories Should A Woman Eat Per Day?

Instead, make sure you focus on eating a well-balanced diet full of fruits and vegetables, lean meats, whole grains, nuts and seeds.

“Empty calorie foods commonly are designed for you to crave and consume those foods often and in large quantities which further leads to consuming excess calories and poor nutritional intake, ” explains Zumpano.

Whether you’re trying to lose, gain or maintain your weight, figuring out how many calories will help you achieve your goal is key.

How Many Calories Should You Eat To Lose Weight?

If you’re unsure how many calories you need to eat each day, don’t hesitate to reach out to a registered dietitian. They can take factors like your age, sex, medications, lifestyle, weight history, family history and activity level into account and provide you with information on how to tailor your meals and exercise.

It’s important to understand how many calories you’re consuming compared to how many calories your body needs. Although the source of where those calories are coming from is important, too.

“For example, consuming 200 calories from 16 ounces of soda is metabolized differently than 200 calories from 1 ounce of nuts, ” says Zumpano. “You’re gaining vitamins, minerals, fiber, protein and y fats from the nuts and no nutritional benefits from the soda.”

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Determining how many calories you should eat every day can be a challenge, as there are many factors to take into consideration. A registered dietitian discusses counting calories.