You may be familiar with the standard recommendation of eating a 2,000 calorie diet, but most people do not know how many calories they should eat in a day. Caloric intake recommendations are based on several factors including gender, age, physical activity level and weight goals. A useful interactive tool developed by the U.S. Department of Agriculture for determining caloric intake is available online. The "My Pyramid" food tracker can help you plan how much food you should eat daily.
Active less than 30 Minutes Daily
A 35-year old female, of average height, who exercises less than 30 minutes a day should eat 2,200 calories a day, according to the USDA's MyPyramid. For this food plan, consume 7 oz. of grains, 6 oz. of meat or meat substitutes, 3 cups of vegetables, 2 cups of fruit and 3 cups of milk products daily. Half of your grain servings should come from whole grains such as oatmeal or brown rice. A 50-year old woman needs 2,000 calories a day and should eat similar servings, but consume 6 oz. of grains and 1/2 oz. less of vegetables and meat.
Very Active
A 35-year old female, of average height, who exercises 30 to 60 minutes a day needs 2,400 calories every day. This food plan is similar to 2,200 calories, except you need to eat 1 oz. more of gains and a half ounce more of protein. A 50-year old female should eat the same amount of calories. You need to eat 2,800 calories if you exercise for more than 60 minutes a day and are 35 years old. Consume 10 oz. grains, 3.5 oz. of vegetables, 2.5 oz of fruit, 3 cups of milk products and 7 oz. meat and beans. A 50-year old very active female needs 2,600 calories a day and should eat 1 oz. less of grains and 1/2 oz. less of fruit and meat compared to the 2,800 calorie eating plan.
For Weight Loss
Eat fewer foods for weight loss. A 35- or 50-year old female who exercises less than 30 minutes a day needs 1,800 calories a day to lose weight. Consume 6 oz. of grains, 5 oz. of meat or substitutes, 2.5 cups of vegetables, 1.5 cups of fruit and 3 cups of milk. If you exercise for more than an hour every day, you need more calories to sustain your health and achieve weight loss. Eat 2,200 calories and have 1 oz. serving more from grains and meat or substitutes such as beans.
Tips
Weight loss can be achieved by having a well-balanced diet. Unless you have a health problem that requires you to have a special diet, don't eliminate food groups from your food plan. Regardless if weight loss goals are in place, exercise should be an important part of your daily routine. For better weight loss results, exercise at least 60 to 90 minutes on most days of the week. To lose 1 lb. a week, reduce daily caloric intake by about 500 calories. Very low-calorie diets or extreme dieting can be hazardous to your health. Always talk to your health care provider before you make any changes to your diet or activity level.
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