Limiting the number of calories you eat is part of daily nutritional health. However, highly active people might need to make sure they eat enough calories to stay healthy.
Baseline Recommendations
The U.S. Department of Agriculture recommends that men eat between 2,000 and 2,500 calories per day. For women, the USDA suggests 1,800 to 2,300 calories.
Exercise and Calories
Adjusting your daily calorie consumption to account for exercise depends on your level of activity. For example, a half-hour of vigorous jogging for a 155-pound person burns 350 calories. A half-hour of weight training burns between 100 and 200 calories, depending on your intensity level. A half-hour karate class burns about 350 calories.
Body Weight
Aside from exercise, body weight has the biggest effect on how many calories you need to consume. Heavier people need more calories because they have a larger system to feed. For example, a 205-pound person burns 150 calories more in a half-hour of jogging than a 155-pound person. A 130-pound person burns 55 fewer calories.
References
- NutriStrategy: Calories by Exercise
- "You: The Owner's Manual"; Michael Rozien, Mehmet Oz; 2005
- "National Nutrient Database for Standard Reference," U.S. Department of Agriculture; 2009
Member Comments