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How many calories should you eat per day? This is a question that a lot of people are wondering about these days. With obesity rates on the rise, more and more people are looking for ways to count their calories and eat healthily. In this blog post, we will discuss how to count your calories and give you a recommended daily calorie intake. 

A certain amount of calories a day will help you achieve and keep an ideal weight. Studies have also shown that with a balanced diet, eating the right amount of calories can aid in improving your health and prolonging your life.

In determining the number of calories you need to consume each day, it’s helpful to comprehend the recommended calorie intake. From there, you’ll be able to look at other aspects to determine the appropriate daily calorie intake depending on your body and health goals.

What is a calorie and why it matters?

A calorie is a unit of energy that measures the amount of energy in food. The body uses calories to fuel all of its activities, from breathing to running. When we eat more calories than we need, the excess is stored in the body as fat. Over time, this can lead to weight gain. 

However, weight gain is not just about how many calories you consume. It’s also about balance. If you balance your intake of calories with a healthy lifestyle that includes exercise and enough sleep, you’re more likely to maintain a healthy weight. So, when it comes to calories, it’s all about balance. Too many or too few can lead to problems. But just the right amount can help you stay healthy and fit.

How many calories should you eat per day?

The amount of calories you need to consume each day is contingent on many aspects including age, gender, height, weight, activity level, metabolic health, and more. For people older than 21, the recommended daily calorie intake is anywhere between 1,600 and 3,000 calories.

If you’re trying to shed weight, it’s essential to make sure you are creating a calorie deficit by eating fewer calories than you typically do or working out more. Many people combine the two by eating fewer calories while increasing their physical activities. However, it’s crucial to ensure your diet is sufficient to supply your body with the nutrients it needs, regardless of whether you’re trying to shed some weight.

The most important aspect of any weight loss program is sustainability. That’s why many experts suggest small calorie reductions to encourage sustainable weight loss. For instance, many popular diets suggest limiting your calorie intake to around 1,200-1,200 calories per day, which isn’t enough for many healthy adults.

Cutting down on your calories excessively not only triggers numerous adverse effects but also increases the chance of developing nutritional deficiencies. It can also trigger metabolic changes that make it difficult to maintain your weight for a long time.

How do you count your calories?

Knowing how many calories you consume each day is an important part of maintaining a healthy weight. How do you count your calories? There are a few different ways to go about counting your calorie intake. One popular method is to use a food diary or app to track everything you eat and drink throughout the day. This can be helpful in getting an accurate picture of your overall calorie intake. 

Another method is to estimate your daily calorie needs to be based on your weight, height, age, and activity level, and then make sure to eat fewer calories than that number. No matter which method you use, counting calories can be a valuable tool in managing your weight.

What is the recommended daily calorie intake? 

How many calories should you eat per day? The recommended daily calorie intake for adults is 2000 calories per day. This number will vary depending on your age, gender, weight, and activity level. If you are trying to lose weight, you may want to consume fewer calories. And if you are trying to gain weight, you may want to consume more calories.


The calories needed by women are influenced by their size, age, and physical activity. The recommended daily calorie intake for women between 19-30 is 1,400-2,000 calories daily to keep their weight in check. Women aged 31 to 59 have fewer energy requirements. It is common for women in this age range to require between 1,800-2,200 calories daily. Aged women consume fewer calories and normally require 1,600-2,200 calories daily.

Remember that the precise amount of calories you require could be on the low or high portion of this spectrum or even exceed it, depending on your activities, weight, height, and overall health. These figures do not apply to those expecting or nursing since they’ll require substantially more calories.


How many calories should you eat per day? Similar to women, the daily calorie intake for men can vary according to several variables. Dietary guidelines suggest that men between the ages of 19 and 30 require between 2,400 and 3,300 calories daily to keep their weight in check. However, energy requirements decrease as you age. 

The recommended daily calorie intake for people between the ages of 31 and 59 is 2,200-3,000 calories daily to maintain weight, and those over 60 typically require 2,000-2,600 calories. People who are extremely active or suffer from specific health issues may need more calories. The number of calories required in these categories also varies according to weight and height.

Is counting calories enough to lose weight?

While counting calories may seem like the most straightforward way to lose weight, it’s not the only factor to consider. Balance is key, and that means paying attention to what you’re eating as well as how much. 

In addition to exercising regularly, you’ll need to make sure you’re eating the right foods in order to see results. Foods high in protein and fiber will help you feel fuller and longer and give you the energy you need to power through your workouts. And although it may be tempting to cut out entire food groups in an effort to cut calories, doing so can actually backfire. When it comes to losing weight, slow and steady wins the race. Making sustainable changes to your diet and lifestyle is the best way to see lasting results.

Lose Weight Properly with Perform Coaching

Looking to lose weight? You’re not alone. Millions of people start diets every year with the hope of slimming down. However, most will ultimately fail to reach their goals. Why is this? The answer is simple: effective weight loss requires both an effective exercise regimen and a sustainable calorie deficit. And this is where Perform Coaching comes in. 

At Perform Coaching, we will work with you to develop a customized plan that fits your unique needs and helps you achieve your desired results. We’ll help you create an effective workout routine and provide guidance on making healthy food choices and how many calories should you eat per day. In other words, we’ll give you the tools you need to lose weight properly. 

Perform Coaching specializes in male and female body transformations with the following:

  • Personalised Action Plan
  • Customised Nutrition Plans
  • Weekly Check-Ins
  • Fully Bespoke Training Program
  • Daily Support and Accountability
  • A Thriving Community
  • Exclusive Coaching Hub

So if you’re ready to finally take control of your weight, contact Perform Coaching today. We’ll help you get started on the path to success.


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