To determine your total daily caloric needs, it is first important to eat a healthy diet with adequate macro-nutrients and micro-nutrients.
Requirement for most nonathletic adults is 1,700 to 3,100 calories per day. Depending on your size and daily activity level, your calorie intake needs may be quite different. On lazy day, you may only need 2,100 calories or less. For active days you may require 3,300 calories or more.
If you are active person, trying to eat right amount of calories per day:
- weighing less than 160 pounds, start with the 2,300-calories-per-day
- weighing more than 160 pounds, start with 3,200-calories-per-day
And see how your body responds:
- If your weight and body fat start to increase, cut back 10% on the total daily calories
- if your weight starts to decrease too much, increase your total daily caloric intake by 10% (unless weight loss is your goal)
Balancing your food intake to meet your caloric needs is a daily task. Keeping track of your body weight and body composition (fat%) will help you adjust your calorie intake and achieve healthy active body weight.