Average calorie intake for women

One of the biggest problems most females face when they want to lose weight (click here to know how to lose weight in 3 weeks) is what the average calorie intake for women is. Most women haven’t the knowledge of calorie intake calculation, they don’t know if their food is healthy or not, although the way to lose weight is to know daily calorie intake for women and the average calorie brunt to adjust the two parameters.  

The one need for most women is that they want to lose weight fast. But fast weight loss could be very harmful and dangerous to your health. Most nutritionists agree that the best, scientific and healthy weigh loss rate is 0.5 kg of your stored fat per week which equal to 3500 calories a week = 500 calories a day should be decreased from your average daily calorie intake.

Recommended calorie intake for women depends on age, bodyweight (size) and activity. For normal body weight and activity, average daily calorie intake in twenties is 1949 calories, in thirties about 1831, in forties the average calorie intake decreases to 1794 calories, in fifties women need 1759 calories, in sixties the average calorie intake for women decreases to 1717 calories and this number reach 1535 calories for women over 70 years. 

Average calories per day not only depends on age but also on activities and body weight, for normal body weight, moderately active women need 2200 calories under the 25 years, and 2000 calories under the age of 50 years, and 1800 calories above the age 50 years. Average calorie intake for less active women decreases by 200 calories for every stage. Very active women ages 19 to 30 need 3,000 calories a day; very active women ages 31 to 60 need 2,200 calories a day; and active women ages 61 and over need about 2,000 calories a day, remember to make your average calorie intake equal to average calorie burnt if you want to maintain weight, and less than calories burnt if you want to lose weight.

The average calorie intake for women depends on body size too, for normal activity you can calculate your average calories need using the following formula:

Resting Metabolic Rate (RMR) = (bodyweight (in pounds) x13) 

Where (1 kilogram = 2.2 bound).

Ex. If your weight is 80 kg, then your calories needed (RMR) = 80 kg x 2.2 bound x 13 = 2288 calories per day.

It is highly recommended when you come to lose weight or to maintain a healthy weight, to make your total calorie intake consist of 50% vegetables and fruits, 30% protein and 20% fat and carbohydrates.

The best way to lose weight is to put a long term plan and the key to succeed is to choose the most healthy foods to obtain your calories needed. Don’t deprive yourself otherwise more fat will be stored and more weight will be gained. How to calculate calorie intake, it is very simple choose the foods which give you less calories and more health, you can use this tool to calculate how many calories in each food, here is the free online tool: http://caloriescount.com/FoodCalculator.aspx

 

It is important to know if your bodyweight is normal or overweight to adjust your average calorie intake. You can know if your body is normal or overweigh using the body mass index formula: BMI = Weight (Kg) divided by Height (m squared). The normal weight is when BMI is between 18 – 25.

Thank you for visiting

Dr/ Mohamed Attia