How Many Calories Do I Need a Day

The number of calories you need each day depends on your activity levels and your body size. Your diet is the key factor that affects your weight and health.

How many calories do I need a day I found that according to the US Department of Agriculture inside of My Pyramid, they recommended the follow number of calories per day that you should eat:

For persons who get less than 30 minutes of moderate physical activity every day the numbers of calories are:

Children------ 2-3 years old : 1000 calories

Children------ 4-8 years old : 1200-1400 calories

Girls ----------9-13 years old : 1600 calories

Boys ---------9-13 years old : 1800 calories

Girls --------14-18 years old : 1800 calories

Boys --------14-18 years old : 2200 calories

Females ----19-30 years old: 2000 calories

Males -------19-30 years old : 2400 calories

Females ----31-50 years old: 1800 calories

Males --------31-50 years old: 2200 calories

Females -------51+ years old:1600 calories

Males -----------51+ years old:2000 calories

For persons who get at least 30 minutes to 60 minutes of moderate physical activity every day the numbers of calories are :
Children --------2-3 years old : 1000-1400 calories
Children --------4-8 years old : 1400-1800 calories
Girls ------------9-13 years old : 1600-2200 calories
Boys -----------9-13 years old : 1800-2600 calories
Girls -----------14-18 years old : 2000-2400 calories
Boys ----------14-18 years old : 2400-3200 calories
Females ------19-30 years old: 2000-2400 calories
Males ---------19-30 years old: 2600-3000 calories
Females ------31-50 years old: 2000-2200 calories
Males ---------31-50 years old : 2400-3000 calories
Females ------- 50+ years old :1800-2200 calories
Males -----------50+ years old : 2200-2800 calories

Check out your daily caloric needs for your goal weight.

How many calories should I eat to lose weight?

The first thing you need to do for lose weight is determinate the calories that you need a day.

The second is begin cut down the extra calories means change your diet and make exercises for burn these extra calories.

You need cut down 500 calories a day to lose 1 pound a week or 1,000 calories a day to lose 2 pounds a week (1 and 2 pounds a week is considered safe rate to lose weight).

It 's important to understand the connection between the calories your body takes in (through the foods you eat and the beverages you drink) and the calories your body uses (through normal body functions, daily activities, and physical activity).

You need check if you are eating food with the calories that you need per day, you can find this answer in the post how many calories you should I eat? in this site, after you find the exact number of calories that you should eat, if you need 1500 calories per day and you are eating 5000 calories per day, you need burn 3500 calories.

This translate in burns 500 calories a day to lose 1 pound a week or 1,000 calories a day to lose 2 pounds a week , you can cut down the intake of 500 calories a day or burn with exercises this 500 extra calories or just eating 250 calories fewer a day and burn 250 calories with exercises or being more active. (Your doctor can help you determine what kind of exercise program is right for you)change your diet and make exercises for burn these extra calories, you need make physically active, at a moderate intensity at least 30 minutes most days of the week.

Choose the most nutritionally rich foods you can from each food group each day – those packed with vitamins, minerals, fiber, and other nutrients, but lower in calories. Pick foods like fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products more often.How many calories do I need a day

Calorie balance is like a scale. To remain in balance and maintain your body weight, the calories consumed (from foods) must be balanced by the calories used (in normal body functions, daily activities, and physical activity)

Inappropriate dieting can lead to rebound weight gain.Diet that are excessively low in calories are considered dangerous and do not result in healthful weight loss. If you cut to much calories , you will notice a major drop in energy levels and stamina  making it hard just to get trough the day. A more desirable method of weight reduction is one that is moderate in calories and that encourages routine exercise.

Children and young adults should not limit calories below the Recommended Daily Allowance because they require a certain amount of calories for growth and development.