Guide to Calorie Consumption
How Many Should You Eat?
Put simply, a calorie is a measure of the energy you expend to keep your body running. We burn calories to move our muscles, digest food, and yes, even to maintain breathing and heart rate. We get this energy through the food we eat; therefore each individual should consume the right number of calories for his or her specific needs.
According to Cooking Light, the daily caloric recommendation is 2,000 for women ages 25 to 50, 2,000 or less for women over 50, and 2,700 for men under 24. But this is only a generalization; in order to calculate your specific number, you must ask yourself a series of questions. Are you:
Eating to Lose Weight, Gain Weight, or Maintain Weight?
We’ll use the 2,000-calorie recommendation as a jumping-off point. If you’re trying to lose weight, you should subtract up to 500 calories per day---since 3,500 calories is equal to a pound of fat, this will yield one pound a week in fat loss. (1—2 pounds per week is the rate agreed upon by fitness and nutrition experts as ideal for long-term success.) So, if you’re attempting to lose weight, start with 1,500 calories, if you’re looking to maintain your weight, stick with 2,000 calories, and if you’re trying to gain weight, start with 2,500 calories.
However, if you’re also working out regularly, remember that you’re also burning additional calories through exercise and therefore require extra energy. If your workouts are particularly intense, you may need to increase your number by 50 or 100 calories just to get through them.
Strength Training More Than Twice a Week?
According to ShapeFit.com, every pound of muscle gained through resistance training increases your resting metabolic rate by 35—50 calories per day (a number, though controversial, that is still agreed upon by many health experts). This may mean you can allow yourself a slight bump in calories if you are consistently strength training 3 or more times per week. This is not an excuse to eat more, but rather a lifestyle habit to factor into your total calorie burn---it means you’re active, and therefore will require more calories than a person who is sedentary.
This adjustment will, of course, vary from person to person. If you’re a man trying to put on muscle weight, you may need to add extra calories as you gain mass. If you’re trying to lose weight from fat but increase your muscle tone, and you’re exercising regularly, you may safely add up to 50 calories to your starting number. Remember to pay attention to how you feel: if you don’t have enough energy to get through your workouts, you may not be eating enough.
5’1”, 6’3”, or Somewhere in Between?
Perhaps more than anything else, your size dictates how many calories you burn daily. A 6-foot-tall, 200-pound person burns more calories than a 5-foot-tall, 100-pound person. Period. It takes more energy, or calories, to move a 200-pound body around whether that person is overweight or lean. So, if you’re very petite and trying to lose weight, 1,500 calories may be too many. Likewise, if you’re very tall, it might not be enough. Assume the 2,000-calorie recommendation from Cooking Light is for an average woman of around 150 pounds and adjust accordingly.
Remember that these are just estimates and that caloric needs vary from person to person. You may need to exercise a little trial and error: determine your starting number based on your age and gender, and then decide whether you want to lose, maintain, or gain weight. Keep a food journal to ensure that your calorie consumption matches that goal number, and then adjust as you go based on your workout habits and results. If you have a large amount of weight to lose or are still uncertain, consult an expert to calculate your exact calorie needs.
Source: Cooking Light Magazine, March 2009 issue, page 14
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