Thursday, August 3, 2017

How many calories need to stay fit for per day?


How many calories should you consume throughout the day, depending on this
the following 4 things:

1) Your Weight
2) Your Age
3) Your Activity Level
4) Your Gender (Male/Female)

To survive, we need energy, which gives us food and drink in the form of Calories. Even if we are sleeping all day, the body also needs energy so that our organ works properly. This is what we call BMR.


Basal Metabolic Rate (BMR)

BMR is a number of calories we need to run for basic body function such as breathing, digestion, etc. Any person must take at least such calorie every day. BMR is different for everyone. But for men on average 1600-1800 Calorie and 1300-1500 calorie per day for men.


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Here I am sharing some charts with you which tell you how many calories you should take according to your sex, weight and age group daily, that your actual calorie needs will vary according to your activity level. But from here you can get an accurate estimate:

Daily Calorie Requirement For Women 


Weight Age 18 to 35 Age 36 to 55 Age over 55
45 kg 1760 cals 1570 cals 1430 cals
50 kg 1860 1660 1500
55 kg 1950 1760 1550
60 kg 2050 1860 1600
65 kg 2150 1960 1630
70 kg 2250 2050 1660
75 kg –
(and above)
2400 2150 1720

Daily Calorie Requirement For Men

Weight Age 18 to 35 Age 36 to 55 Age over 55
60 kg 2480 2300 1900
65 kg 2620 2400 2000
70 kg 2760 2480 2100
75 kg 2900 2560 2200
80 kg 3050 2670 2300
85 kg 3200 2760 2400
90 kg
(and above)
3500 3000 2600

To know how many calories you should take every day, according to your age, weight, sex, and activity level Click Here.

Now that you've got a fair estimate of your Calorie Requirements, then now you should know what foods we get from Calorie:

Calorie Count for Common Indian Food Items:
  • Maggi (100gm): 402 Cal. (10 rupees Maggi is 80gm, i.e. 321 calories)
  • 1 Samosa: 156 Cal.
  • 1 roti - 60 cal.
  • Rice -260 cals per 75gm
  • Jam -290 per 100 gm
  • Spinach Cheese - 240 per 310gm
  • Cold-drink - 41 cal per 100 ml
For more information about Calorie Count in various food items, Click Here.

If you have correctly understood your calorie needs and ate according to that, you can definitely keep your weight under control. Just keep in mind that taking the necessary calories and having a little active burn your extra calories.


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