Caloric intake and well-being -
The term calorie is commonly used as shorthand for kilocalorie. You will find this written as kcal on food packets.
Kilojoules kJ are the equivalent of kilocalories within the International System of Units, and you'll see both kJ and kcal on nutrition labels. To find out if you are a healthy weight, use the BMI calculator. To maintain a healthy weight, you need to balance the amount of calories you consume through food and drink with the amount of calories you burn through physical activity.
To lose weight in a healthy way, you need to use more energy than you consume by eating a healthy, balanced diet with fewer calories while increasing your physical activity.
For more information on weight loss, download the NHS weight loss plan , our free 12 week diet and exercise plan. You should get advice from the GP if you're underweight your body mass index is less than To gain weight, you need to eat more calories than your body uses each day.
For more information, see How can I gain weight safely? Page last reviewed: 28 September Next review due: 28 September Home Common health questions Food and diet Back to Food and diet. What should my daily intake of calories be?
Our bodies use calories to fuel everything we do. Of course, that includes strenuous activities such as carrying heavy things, playing soccer or going for a hike.
But we also need calories to breathe, sleep and even think. We want to make sure that the calories we consume reflect our wellness goals.
Calorie requirements vary considerably from person to person. Your activity level, amount of muscle mass, height, sex, weight, age and stage of life all shape your unique needs. For instance, a person who spends the day moving around on their feet, such as a physical education teacher, likely burns more energy than someone with a desk job.
And since bigger bodies require more energy to function, they will use more calories than a smaller one. It can also be helpful to know that calorie requirements can change substantially throughout life, even when you're fully grown.
For example, when you reach your senior years around age 60 , your body won't use as much energy, yet your nutrient needs may stay the same or even grow. Conversely, there may be times when calorie requirements temporarily increase, such as during pregnancy or lactation.
Stresses on the body such as illness, injury or surgery also call for more energy. Depending on age and activity level, men require anywhere from 2, to 3, calories a day while women need 1, to 2, calories.
What is the daily calorie intake that's best for you? The Dietary Guidelines for Americans suggest using your body weight as a factor. If you have a healthy weight BMI Generally, if you need to gain or lose weight, eating more or less — balanced with your physical activity — can help you achieve the proper energy intake for your body without having to count calories.
While proper calorie intake is key to health, getting the right amount of calories doesn't necessarily mean you're consuming the adequate nutrients that your body needs for your life stage.
If you've ever heard the term "empty calories," you know that the foods and beverages you choose to consume can make a tremendous difference in the quality of your healthy eating approach. At the appropriate calorie level, this wholesome foundation can provide many of the essential vitamins and minerals , protein , carbohydrates and fat you need for optimal health regardless of your age or stage of life.
Some nutrients supply more calories than others. Certain nutrients such as vitamins, minerals and water are completely calorie-free. Protein and carbohydrates fall somewhere in the middle, each providing about 4 calories per gram , whereas fats deliver 9 calories per gram.
That may sound like a lot, but fat has an important job. Fat helps us absorb fat-soluble vitamins A, D, E and K, as well as certain antioxidants such as lutein and lycopene from the foods we eat.
So, there's no need to avoid it. Instead, choose unsaturated fats from fish, avocados, olive oil and nuts most often to support your health, and choose saturated fats such as butter, meat and coconut oil less often. When it comes to calories, you might be surprised to learn that what's old is new again.
According to the International Food Information Council's Food and Health Survey , calorie counting is one of the top three dietary patterns of the past year.
But there's no need to start crunching numbers. Nutritious foods in mindful portions, such as those outlined in the USDA's MyPlate or Canada's Food Guide , can give your body the ideal number of high-quality calories it needs, no math required.
If you'd like to start the new year off strong, make a resolution to get enough of these powerful nutrients. They're proven to support your immune system, brain health, eyesight and more. Here are five carbohydrate myths debunked. All Rights Reserved. Please read the Legal Notice for further details..
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