How many calories every day to stay fit?

How many calories every day to stay fit?

How many calories you should consume throughout the 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 sleep throughout the day, the body needs energy so that our organs keep functioning properly. This is what we call BMR.

Basal Metabolic Rate (BMR)

BMR is the number of calories that we need for basic body functions such as breathing, digestion, etc. A person should take at least this calorie 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 some charts with you which will tell you how much 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 here you can get a good idea:

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

According to your age, weight, sex, and activity level click here to know how many calories you should take exactly every day.

Now that you have got an accurate estimate of your calorie requirements, then now you should know how many calories we get from which food-item:

Calorie Count for Common Indian Food Items:

Maggi (100gm):    402 Cal.
1 Samosa:             156 Cal.
1 Roti(bread)-       60 Cal.
Rice-                     260 Cal per 75gm
Jam-                      290 per 100 gm
Spinach Paneer -  240 per 310 gm
Cold-drink -         41 Cal per 100 ml