In this age of greed and gluttony, we are plagued by very unique diseases. These diseases occur mostly due to a surplus of one thing or the other. Obesity is a very fine example of such diseases. We live in an age where people starve themselves intentionally in order to lose weight. But cutting or reducing food intake isn’t the solution if you want to tackle obesity. Instead of cutting back on food, you should instead focus on cutting back on unhealthy components of your diet and replace it with food that is rich in nutrients and is healthy. Here is a list of frequently asked questions and queries about losing weight by managing calories.
- How many calories should I eat to lose weight?
- How many calories should I eat to gain weight?
- How many calories should I eat a day by age
- Recommended calorie intake to lose weight
This article will touch on the above queries to disperse any sort of myth about calories and their management.
How many calories should I eat to lose weight?
Calories are little units of energy that are present in every food product. People generally think that increasing the number of calories consumed will result in an increment in body weight. This general idea of counting calories isn’t the most important thing to focus on if you want to reduce weight. The calorie intake to lose weight differs from person to person. The weight of an individual is dependent on multiple factors such as activity level, stress level, hormones, and sleep schedule. Thus the recommended calorie intake to lose weight differs from person to person.
One way to identify how many calories should you eat to lose weight is done by first identifying your Basal Metabolic Rate (BMR). The basal metabolic rate is the minimum number of calories your body burns at rest. This is the number of calories required by your body to maintain involuntary functions like breathing, regulating body temperature, digesting food, and keeping the blood in circulation.
BMR also answers the question that how many calories should I eat a day by age by giving you a rough amount of the number of calories required by the body on a daily basis according to the current age of the person. Here is the equation that helps in calculating your body’s BMR. 655 + (4.35 * your weight in pounds) + (4.7 * your height in inches) – (4.7 * your age in years).
This equation helps in calculating your BMR according to your weight, height, and age. BMR helps in identifying a safe way to lose weight. BMR indicates that the daily intake of an individual shouldn’t fall below 1200 calories unless they are quite small.
After identifying the number of calories required by your body to function, you should start accounting in other factors like physical activities that you undergo while going through your day. To lose one pound of fat per week, you would have to cut almost 500 calories from your daily calorie intake to lose weight. Although it is important to keep a check on your calorie intake if you want to lose weight, but it is recommended to focus more on quality than quantity.
How many calories should I eat to gain weight?
Besides obesity, anorexia is also a rising issue. Being underweight comes with as many health issues as obesity does. Blindly consuming calories to gain weight fast might help you to achieve your goal, but it won’t be the healthier way. In order to gain weight in a healthier way, it is better to consume a well-balanced diet that contains all nutrients.
The widely asked question of how many calories should I eat to gain weight has different answers for different people. The number of calories to be consumed depends upon the metabolism rate of your body. While consuming calories to gain weight fast might be the answer for most underweight people, but people who suffer from type 2 diabetes need to take care of the type of food they consume. These people require their calorie intake in the form of proteins and nutrient-rich fibers rather than having high sugar and fat diet.
In order to gain weight at a slow and steady pace, one needs to consume 300 to 500 calories more than they burn each day. On the other hand, you will need a surplus of 700 to 1000 calories to gain weight fast. One of the easiest and healthiest way to gain weight is by consuming meat and protein-rich food. Studies have proved that during stages of overeating, a high-protein diet turns most of the calories into muscles. We should keep in mind that protein is a double-edged sword because even though it may be quite filling, it doesn’t contain enough amount of calories.
Calories to gain weight fast
High carb and high-fat foods also contain a huge number of calories to gain weight fast. If weight gain is a top priority for you, your meal should contain a high amount of fats, carbs, and proteins. Intermittent fasting is highly discouraged if you want to gain weight as it is mainly focused on those people who want to reduce calorie intake to lose weight. You should eat at least thrice a day and have meals that are energy-dense.
The answer to the question of how many should I eat to gain weight is nuts and dry-fruits. This small-sized food product might look like they lack energy and carbs but are actually densely stuffed with calories, energy, and high amounts of carbs. They are easy to carry and can be had anywhere and anytime.
How many calories should I eat a day by age?
In order to measure the number of calories consumed on a daily basis according to your age, you would require the BMI index of your body. It also depends upon the amount of physical activity that you do on a daily basis. Accordingly, you might have to increase the intake of calories to gain weight fast or reduce calorie intake to lose weight.
A highly active child might require almost a surplus of 400 calories in order to maintain his physique compared to a child who lives a sedentary lifestyle. For example, a male child aged between 14 to 18 years, who leads a sedentary lifestyle will require almost 2000 to 2200 calories on a daily basis. On the other hand, a male child of the same age group who lives a highly active lifestyle might require almost 2800 to 3200 calories on a daily basis, which is a surplus of almost 800 calories.
Managing calories can be a very hectic task. Be it for people who want to consume calories to gain weight fast or to reduce calorie intake to lose weight, the whole process requires a high degree of dedication and willpower in order to make sure you achieve your target. Anorexia and obesity are a rising problem in both first and third world countries and need to be tackled as soon as possible. On the other hand, the general public should also have sufficient knowledge about managing calories in such a way that it would be beneficial for their health.