The Average Calories Per Day Needed to Be Healthy
Your health depends on getting enough nutrition in your daily diet to meet the various needs of mind and body. Men and women require a different number of calories for optimal health, and your age and weight also factor into the overall picture.
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Men
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As the body uses food for energy, it needs new food supplies to replenish its stored resources; otherwise it will start breaking down muscles for energy needs. To maintain overall health and meet these energy needs, men need to eat a minimum of 1,900 calories a day if they weigh approximately 132 pounds and are over the age of 55. For every additional 10 pounds of weight, an additional 100 calories should be consumed.
Men in the 36 to 55 age range should consume an average of 2,300 calories if they weigh at least 132 pounds, adding 100 more calories daily for each additional 10 pounds of weight. Younger men, ages 18 to 35, should consume the most calories---2,480 for those at 132 pounds, and an 140 more calories for every additional 10 pounds of weight.
Women
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Younger women, in the 18 to 35 age range, who weigh a minimum of 100 pounds, should consume at least 1,760 calories a day. Add 100 more calories to your diet for each additional 10 pounds of weight. Those in the 36 to 55 age range and weighing at least 100 pounds need to consume 1,570 calories a day, adding 100 calories for every additional 10 pounds. And women over 55 should consume no more than 1,430 calories, while only adding 50 calories for every 10 pounds over 100, due to their slower metabolism.
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Calorie Needs for the Inactive
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Average daily calorie intake required for health is affected by how active a person is during the day. Less active men and women need fewer calories, so if you are tied to your computer, couch or office chair for most of the day, and you weigh approximately 110 pounds, deduct 480 calories from your overall recommended total calorie intake each day. Deduct another 90 calories for every 20 pounds that you weigh over 110 pounds.
Calorie Needs for the Active
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Moderate physical activities, like gardening or golf, enable you to tack on an additional 240 calories to consume each day, as long as you are not under 110 pounds. If you are very active, participating in marathons, jogging and such, consume an extra 480 calories a day in addition to the recommended total for your sex, age and weight. You can also add another 90 calories for every extra 20 pounds of weight in excess of 110.
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References
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