Proper Daily Caloric Intake

During digestion, your body breaks down foods for their contributions to its metabolism. The energy derived from food is measured in calories, a measure that correlates to the energy that your body expends through activity and exercise. Holding to a steady body weight shows that your are consuming the proper amount of calories, without excess. Depending on your activity level, gender and other criteria, your daily calorie needs should fall between 1,600 and 3,000, according to the USDA.

Calorie Balance

Consuming the same relative amount of calories that you deplete through exercise is the goal of a balanced diet. Your doctor can help you determine the proper caloric limit so you can form a diet and workout plan. Use the FDA nutrition facts on food labels to learn the calorie counts of foods per suggested serving. Then subtract the caloric value of your meals from your daily limit. When you hit zero, it's time to stop eating, and start over again the next day.

Calorie Excess

Eating too much of any food leads to excess calorie intake, and eating too many high-calorie foods creates an even greater calorie surplus. You'll find higher calories associated with foods that have relatively greater fat and sugar contents. The calories in fatty meats such as ribs and burgers, fried foods such as breaded meats and french-fried potatoes, and sweets such as carbonated sodas and candy can cause you to surpass your normal limits. You can turn healthy foods into high-calorie dishes by adding oil, butter, margarine or sugar during cooking or at the table. If you don't exercise more or can't exercise enough to use the extra calories, they will be stored as body fat and you will gain weight.

Calorie Deficit

Low-calorie foods that are high in fiber and other beneficial nutrients are important to weight loss. Your body must reach a calorie deficit, or take in fewer calories than you expend, in order to lose weight. Emphasize reasonable portions of fruits, vegetables, nuts, seeds, whole grains and low-fat protein and dairy foods in your diet until you reach your desired weight, and then eat them frequently to maintain it. You may need to eat greater quantities of these foods to gain weight instead, if a medical condition or restricted diet has caused you to fall below your proper body mass.

Significance

Your daily caloric intake and your weight are important to your long-term health. According to the Office of the Surgeon General, staying at the right weight decreases your chances of developing arthritis, breathing trouble and childbirth complications. It also decreases your risk for potentially fatal heart disease and cancer.