How many calories should be taken every day to stay fit?
How many calories you should consume in a day depends on 4 things:
1) Your Weight
2) Your Age
3) your Activity Level
4) Your Gender (Male/Female)
To stay alive, we need energy, which we get from food and drink in the form of calories. Even if we keep sleeping throughout the day, the body still needs energy so that our organs keep working properly. This is what we call BMR.
Basal Metabolic Rate (BMR)
BMR is the amount of calories that we need to run basic body functions such as breathing, digestion, etc. Any person should take at least this number of calories every day. BMR is different for everyone. But on average it is 1600-1800 calories for men and 1300-1500 calories per day for women.
Here I am sharing with you some charts which will tell you how many calories you should take every day according to your sex, weight and age group, obviously, your actual calorie needs will vary according to your activity level. But from here you can get a fair estimate:
Daily Calorie Requirement For Women
| Weight | Age 18 to 35 | Age 36 to 55 | Age over 55 |
| 45 kg | 1760 cals | 1570 cals | 1430 cals |
| 50 kg | 1860 | 1660 | 1500 |
| 55 kg | 1950 | 1760 | 1550 |
| 60 kg | 2050 | 1860 | 1600 |
| 65 kg | 2150 | 1960 | 1630 |
| 70 kg | 2250 | 2050 | 1660 |
| 75 kg – (and above) | 2400 | 2150 | 1720 |
Daily Calorie Requirement For Men
| Weight | Age 18 to 35 | Age 36 to 55 | Age over 55 |
| 60 kg | 2480 | 2300 | 1900 |
| 65 kg | 2620 | 2400 | 2000 |
| 70 kg | 2760 | 2480 | 2100 |
| 75 kg | 2900 | 2560 | 2200 |
| 80 kg | 3050 | 2670 | 2300 |
| 85 kg | 3200 | 2760 | 2400 |
| 90 kg (and above) | 3500 | 3000 | 2600 |
Click here to know exactly how many calories you should take every day according to your age, weight, sex, and activity level.
Now that you have got an accurate estimate of your Calorie Requirements, now you should know how many calories we get from which food item:
Calorie Count for Common Indian Food Items:
- Maggi (100gm) : 402 Cal. ( Maggi of 10 rupees is of 80gm, i.e. 321 calories)
- 1 samosa : 156 Cal.
- 1 Bread -60 Cal.
- Rice -260 Cal per 75gm
- jam -290 per 100 gm
- Palak Paneer – 240 per 310 gm
- Cold-drink – 41 Cal per 100 ml
If you have understood your calorie needs properly and eat your food accordingly, then surely you can keep your weight under control. Just keep in mind that take only the required number of calories and keep burning your extra calories by being a little active.
Note: Kcal is written on many food items, actually Calorie or Kcal are the same things. When calorie is written with capital “C”, it means Kcal or Kilo calorie only.
