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Maintaining a healthy lifestyle has become a priority for many people now. With the fast-paced life that we lead, it is essential to keep a tab on our calorie intake and make the necessary adjustments in our diet. However, not everyone knows how to determine how many calories they should consume to achieve their weight goal. First and foremost, let’s understand what a calorie is? A calorie is a unit of energy, and our body needs it to perform daily functions. The number of calories that one needs to consume varies from person to person and depends on several factors, including age, gender, height, weight, and physical activity levels. For women, calorie intake also varies based on their age, whereas men require more calories than women. Women between the age of 19-30 require an average of 2,000 to 2,200 calories per day, while those above 30 years of age require slightly fewer calories, around 1,800 to 2,000 calories per day. For maintaining your weight, your calorie intake should be the same as the calories you burn. If you would like to lose weight, reduce your calorie intake by 500 – 1000 calories per day. Bear in mind that this will significantly depend on your current weight and goal. It’s a common misconception that skipping meals or reducing calorie intake drastically will help in losing weight quickly. However, this is not recommended as it can result in nutrient deficiency and slow down your metabolism rate. It is easier to maintain a healthy weight than to lose weight. Apart from maintaining a proper calorie intake, try to incorporate physical activity into your daily routine. Regular exercise not only helps maintain a healthy weight but also reduces your risk of several chronic diseases. To conclude, determining the right amount of calories to consume can be challenging and depends on several factors. Don’t forget to consult a doctor or a registered dietician to create a healthy meal plan that will help you achieve your weight goal while also ensuring that you consume sufficient nutrients.
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