Calories per day and the correct way to count calories are basic health information that should be known, especially for those who want to lose or control their weight effectively. However, the energy and calories received each day should also come from foods that are beneficial to the body. สนใจสมัคร? คลิกที่นี่เพื่อเริ่มต้น This will help you lose weight healthily in the long run.
Calories per day for each group of people
Calories are a unit of energy measurement. If it is energy received from food or energy used by the body to do various activities, it is called kilocalories (kcal). In general, each person will have a different amount of calories that the body should receive per day. It may depend on gender, age, height, weight, and level of physical movement or activities done each day.
The method of calculating calories per day can be divided according to the intensity level of physical movement or physical activity as follows:
1. Sedentary group
Or mostly do activities that use little energy, such as lying down, sitting, standing, walking short distances for no more than 10 minutes.
- Calories per day Children aged 2-3 years should receive 1,000 calories per day.
- Calories per day women
- Children aged 4-8 years should receive 1,200 calories per day.
- Children aged 9-13 years should receive 1,600 calories per day.
- Children aged 14-18 years should consume 1,800 calories per day.
- Ages 19-30 should consume 2,000 calories per day.
- Age 31-50 years should receive 1,800 calories per day.
- People aged 51 and over should consume 1,600 calories per day.
Calories per day men
- Children aged 4-8 years should receive 1,400 calories per day.
- Children aged 9-13 years should receive 1,800 calories per day.
- Children aged 14-18 years should consume 2,200 calories per day.
- Ages 19-30 should consume 2,400 calories per day.
- Age 31-50 years should receive 2,200 calories per day.
- People aged 51 and over should consume 2,000 calories per day.
2. Group that moves their body at a moderate intensity (Moderately Active)
Or groups that do activities that use some energy or activities that make breathing faster or stronger, such as walking quickly, walking up stairs, gardening, walking for more than 10 minutes.
- Children aged 2-3 years should receive 1,000-1,400 calories per day.
- woman
- Children aged 4-8 years should receive 1,400-1,600 calories per day.
- Children aged 9-13 years should receive 1,600-2,000 calories per day.
- Children aged 14-18 years should consume 2,000 calories per day.
- Ages 19-30 should consume 2,000-2,200 calories per day.
- Age 31-50 years should receive 2,000 calories per day.
- People aged 51 and over should consume 1,800 calories per day.
- man
- Children aged 4-8 years should receive 1,400-1,600 calories per day.
- Children aged 9-13 years should consume 1,800-2,200 calories per day.
- Children aged 14-18 years should consume 2,400-2,800 calories per day.
- Ages 19-30 should consume 2,600-2,800 calories per day.
- Age 31-50 years should receive 2,400-2,600 calories per day.
- People aged 51 and over should consume 2,200-2,400 calories per day.
3. Group that moves their body at a high intensity level (Active)
Or groups that do activities that cause shortness of breath, rapid heartbeat, shortness of breath, such as running, playing sports, or lifting heavy objects.
- Children aged 2-3 years should receive 1,000-1,400 calories per day.
- woman
- Children aged 4-8 years should receive 1,400-1,800 calories per day.
- Children aged 9-13 years should consume 1,800-2,200 calories per day.
- Children aged 14-18 years should consume 2,400 calories per day.
- Ages 19-30 should consume 2,400 calories per day.
- Age 31-50 years should receive 2,200 calories per day.
- People aged 51 and over should consume 2,000-2,200 calories per day.
- man
- Children aged 4-8 years should receive 1,600-2,000 calories per day.
- Children aged 9-13 years should consume 2,000-2,600 calories per day.
- Ages 14-18 should consume 2,800-3,200 calories per day.
- Ages 19-30 should consume 3,000 calories per day.
- Age 31-50 years should receive 2,800-3,000 calories per day.
- People aged 51 and over should consume 2,400-2,800 calories per day.
Once you know how many calories you should get per day, another thing you should give importance to is counting calories correctly. Generally, those who want to lose weight should reduce their calorie intake by 250 calories per day. This will help you lose 4.5 kilograms within 5 months. For example, if you use about 2,000 calories per day, subtract 250, which will leave you with 1,750 calories. Then calculate how many calories you should eat per meal. If you can’t get more than this amount of energy per day, along with eating healthy food and exercising, it may help you lose weight more easily.