How many calories should I eat in a day? 

The number of calories depends on normal human body weight, activity level, muscles, & mass. There should be a balance between the calories you consume and the number of calories your body uses. You will need more calories if you have more muscles and a high activity level.  

Normal Human Body Weight and Caloric Requirements

Calorie intake is based on lifestyle & metabolic rate. Below are general guidelines for daily calorie intake. 

Gender	Sedentary Lifestyle	Moderately Active	Active Lifestyle
Men	2,000-2,400 kcal	2,400-2,800 kcal	2,800-3,000 kcal
Women	1,600-2,000 kcal	2,000-2,200 kcal	2,200-2,400 kcal

Please note: These may vary based on individual differences. 

Calorie Calculator

With the help of a calorie calculator, one can easily calculate their calorie intake per day depending on age, height, weight, & activity level. You can check this on any online website.

Body Mass Index (BMI)

BMI Range	Category
<18.5	Underweight
18.5-24.9	Normal Weight
25-29.9	Overweight
30+	Obese

This is a general guideline; it does not account for body composition or muscle mass

Tracking calories with calorie tracker

It is a great tool to keep an eye on your calorie intake. You can get different applications to keep track of your meals, exercise, & activity level, leading to deficit or surplus calorie intake. 

Role of body composition scale

It helps provide insights beyond weight as it measures fat percentage, muscle mass and hydration level. Having an idea of these analytics will help you in having a proper diet and exercise plan. 

A calorie-deficient diet

This is essential for weight loss because you consume fewer calories than your body burns. This means you can consume 500-750 kcal per day, which will lead to a gradual loss in weight of 0.5-1 kg per week. However, make sure to incorporate the required nutrients while lessening calorie intake. 

Thus, now we know that keeping track of our body requirements is highly important for a healthy you. So stay fit & active, as our body is the best gift we have!