Do you know that knowing your daily calorie intake is the very first step of a realistic diet maintenance and healthy life? The term average calorie does not sufficiently explain the calorie needed for a given man or woman as young adults and older adults need different amounts of calories per day. Gender is also an important consideration for determining the amount of calories as men and women need different amount of calories per day.
According to research done by the Center for Disease Control (CDC), it reported that as an adult continues to grow older, they need fewer calories because they have less muscle mass and less active than their previous ages. As people grow older their basal metabolic rates also decrease over time which lowers their calorie intake.
According to a report by the American Heart Association, the amount of calories required is determined by the age, sex, weight, and activities an individual engages in.
1. Adults of Age 19-30
Young adults generally require higher amounts of calorie intakes than older adults. A female adult between the ages of 19 to 30 year will require about 1600 to 2200 calories while a man will require 2000 to 3000 calories per day. As days and years pass by, the adult grows older and in the process he or she reduces their physical activities hence dropping calories needed by 200.
2. Adults of Age 31-50
As an adult between these ages, you can help your situation and increase the amount of calories you require rather than decreasing. The best way is by increasing the level of your physical activities. For example as a female adult aged between 31 and years 50, your daily calorie requirement will be 2000 and below, however you can increase the amount you require per day by increasing your physical exercises.
3. Adults of Age 50 and Above
Adults at the age of 51 and above shouldn’t increase the amount of calories even if they increase the level of their exercise. However, they can maintain a constant amount of calories they require per day. For example, the average requirement of calorie for a female adult aged 51 and above per day is 1800. If she lives an average life, she can maintain this amount if the level of exercise she engages herself in is maintained. This also happens to male adults, as they grow older the amount of calories required decreases from 3000 to below 2000 depending on lifestyle they lead. However, the amount can be maintained constant.
After gaining the knowledge of amount of calories you require per day, it is also important to know how you can effectively acquire these calories in your diet. Carbohydrates should comprise most of your calorie intake per day. In every meal carbohydrates should be about 55%, protein should be about 10 to 20% and fats should be about 20 to 30%. Fats are the highest sources of calories therefore take unsaturated fats for example avocado, olive oil and sea foods.
The bottom-line is whatever amount of calorie you take everyday, you should maintain the energy balance for healthy life. To calculate more accurate amount of calorie you need per day read How many Calories Should I Burn to Lose Weight.