Caloric Intake for Adults

Without counting calories, you can tell that your caloric intake from food is at the right level if you are maintaining a steady, healthy weight. If you are gaining or losing weight instead, and don't have a health condition, you will need to adjust your calorie balance through diet and exercise. The average adult diet can accommodate 2,000 calories, says the FDA. The USDA notes that your gender, activity level and other factors may place your needs anywhere between 1,600 and 3,000 calories.

Calorie Assessment

If you don't regularly weigh yourself, you can tell whether you need to eat fewer calories to lose or maintain body weight by measuring your waist. Non-pregnant women who measure more than 35 around, and men who measure over 40 inches, are carrying too much fat. Fat builds up when you take in more calories than you deplete in a day, which causes weight gain. If you are overweight or are losing weight, your doctor can help you asses your body mass index to determine a daily calorie intake and exercise plan.

Foods With Fewer Calories

A good low-calorie diet must still provide the protein, vitamins, minerals and other nutrients that your body needs each day, with little detrimental fats, sodium and sugar. According to the American Heart Association, foods that fit these criteria include low-fat protein foods and dairy products, whole grains, and many fruits and vegetables. Foods such as fish, low-fat yogurt, whole-grain cereal, oranges and spinach all have this type of strong nutrition and low calorie count. To lose or maintain weight, eat these nutrient-dense foods often.

Foods With High Calories

Foods with high ratios of fat and sugar and low ratios of fiber and other beneficial nutrients impart more calories. To lose weight, avoid fatty meats, fried foods, sweetened beverages, and full-fat milk products. If you increase your caloric intake to gain weight, avoid foods with the largest amounts of saturated fat to lower your risk of cardiovascular disease. To sustain a stable body weight, eat high-calorie foods such as barbecued ribs, breaded and fried chicken and fish, sodas and milk shakes infrequently.

Significance

Excessive weight itself is a risk factor for disease and sometimes an indicator of nutritional imbalances that directly damage the body, such as plaque buildup from saturated fat that clogs arteries. Controlling your weight by balancing your caloric intake can help you avoid many serious health problems. The USDA relates that eating more nutrient-dense foods such as fruits and vegetables than high-calorie, low-fiber foods reduces your risk for heart attacks, strokes and some types of cancer.