The number of calories you should consume per day depends on your metabolism and whether you want to maintain or lose weight. Carrying around extra weight burns more calories and builds muscle, so heavy people burn more calories than smaller individuals.
Resting Metabolic Rate
Your resting metabolic rate estimates your minimum daily calorie expenditure before exercise, based on your height, weight, age and sex. A 6-foot, 400-pound man burns 765 more calories a day than a 180-pound man without ever getting out of bed.
Activity Level
Exercise burns up to 1,000 calories per hour. If you are active, you can eat more or lose weight faster. Most cardio equipment, a heart-rate monitor or an online exercise calorie calculator can estimate your exercise calorie expenditure.
Weight Loss
If you want to lose weight, you must consume fewer calories than you expend. It takes a deficit of 3,500 calories to lose a pound of fat. Losing 1 to 2 pounds a week is a healthy weight-loss rate.
Weight Maintenance
If you are happy with your weight, then balance your calories coming in against your calories burned. Read nutrition labels to find out serving sizes and how many calories are in each serving.
References
- Shape Up America: Resting Metabolic Rate Calculator
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2006
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