how many calories should i eat if im 5'2?
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The 5:2 fast day limits of 500 or 600 calories on a Fast Day are based on eating a quarter or 25% of what the 'average' woman or man needs to eat to keep their weight stable - but how many of us are 'average'?
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Add Healthy Calories to Your Diet If you usually consume your maintenance calorie count every day but you're still underweight, try adding more healthy calories to your diet. Depending on your current weight and your ultimate goal, you might want to start with 250 or even 500 extra calories per day.
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It's a simple premise, but if you can take in less calories than you burn off, you'll lose weight. For example, if you burn 2,000 calories a day, try to eat a 1,500–1,800 calorie/day diet (500–600/meal). It's very reasonable.
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If you are a woman you will need about 12 calories for every pound of body weight (A 150-lb. woman needs about 1,800 calories a day.) If you are a man you will need about 14 calories for every pound of body weight. (A 200-pound man needs about 2,800 calories a day.)
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An active average-sized man should have 2,200-2,800 calories. Have a healthy balance of foods each day: 1 1/2 - 2 1/2 cups of fruit and 2 1/2 - 3 1/2 cups of vegetables. 6-10 ounces of grain, 1/2 from whole grains.
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But remember not to eat less than 1,200 calories daily, so that your body doesn't retreat into starvation mode. A reduction of at least 500 calories a day means you could lose a pound every week or 20 pounds in about five months.
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If you're typically consuming an average of 2,000 calories per day, which is what most mildly active twenty-somethings should consume daily to maintain their current weight, you would have to eat 3,500 additional calories that day to gain just one pound of fat.
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For example, the calculator says that a 25-year-old 5'10" male who weighs 160 pounds will burn over 1,700 calories just staying alive. That's a hefty chunk of your diet each day. However, working out for an hour might burn a couple hundred extra calories.
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Therefore, individuals who cut their daily intake to 1,200 calories can expect to lose some weight. This can be beneficial for people who are overweight or obese. Some research suggests that a low calorie diet, such as a 1,200 calorie diet, offers additional health benefits.
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Weight Facts The American College of Sports Medicine recommends a minimum of 1200 calories per day for females and 1800 calories per day for males. If you are on a weight gain diet you should also be performing a weight training program otherwise all those extra calories are going to be stored as body fat.
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As a guide, men need around 2,500kcal (10,500kJ) a day to maintain a healthy body weight, and women need around 2,000kcal a day (8,400kJ).
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The 5:2 diet involves eating normally 5 days of the week while restricting calories to 500-600 for two days out of the week. This diet is also called The Fast Diet and was popularized by British journalist Michael Mosley. On the fasting days, it's recommended that women eat 500 calories and men eat 600 calories.
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The average woman needs to eat around 2000 calories to maintain her weight and around 1500 calories a day to lose weight. In very basic terms, if you want to know how to lose weight, you just need to burn more calories than you eat.
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The reference woman is 5 feet 4 inches tall and weighs 126 pounds. Estimates range from 1,600 to 2,400 calories per day for adult women and 2,000 to 3,000 calories per day for adult men.
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Men: A sedentary male over the age of 70 requires around 2,000 calories. Consume about 2,600 calories a day if you are active. Women: Eat between 1,600 to 2,000 calories daily if you are a sedentary to active female older than 70 years.
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According to the 2015-2020 Dietary Guidelines for Americans, women are likely to need between 1,600 and 2,400 calories a day, and men from 2,000 to 3,000. However, this depends on their age, size, height, lifestyle, overall health, and activity level.
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It seems logical that if calories are the problem, you would want to eat as few of them as possible to speed weight loss. As a general rule, people need a minimum of 1,200 calories daily to stay healthy. People who have a strenuous fitness routine or perform many daily activities need more calories.