Created on July 19, 2021
watching calories

Are you looking for an effective way to lose weight? Or perhaps, you just want to be healthy? If that’s the case, then knowing the right amount of calories you need to have per day is important. 

In fact, whether you’re trying to lose, gain, or maintain weight, consuming the right amount of calories is crucial. So, how will you know this? 

Your Calories Per Day

Your caloric consumption has a lot to do with the measure of energy. Therefore, the amount of calories you consume a day impacts your energy within the day. 

With that, everybody has different caloric needs because it depends on several factors, such as: 

  • Height
  • Age
  • Weight
  • Gender
  • Physical activity level
  • Basal metabolic rate

Now, here’s the average daily calories needs: 

  • Adult women: 1,600-2,400
  • Adult men: 2,000-3,000
  • Young children: 1,000-2,000
  • Older children: 1,400-3,200

Your Daily Calories

How do you know the right amount of calories you need to consume per day? It’s easy—all you need is to calculate it. 

Fortunately, there are daily calorie calculators you can use online to make the process easier for you. What you need to do is to fill in your age, sex, height, and weight. It will also ask for your physical activity level. 

On the other hand, if you want to do it on your own, here’s what you can do: 

  • Convert your weight in kilograms by dividing the number by 2.2
  • Multiply the result by 30. 

You can also seek help from a fitness expert to identify the right amount of calories you need to take per day. 

The Dangers of Fewer Calories Per Day

Some people tend to consume fewer calories per day, thinking that this will help them lose weight. The truth is, this can be dangerous. It’s not recommended to go lower than a thousand calories per day because this will not let you get the right amount of nutrients you need per day. 

Another problem that this can cause is slow metabolism that will make you feel more sluggish. You will also notice you feel cold often. 

Additionally, when you consume fewer calories than your recommended caloric intake, you will likely experience brain fog because there’s not enough glucose in your brain. 

You could also suffer from gallstones that are common when you have a low-calorie diet, which is 800 calories or fewer. 

If you want to lose weight, it’s best to slowly cut calories from your diet, but it’s still best to consult with an expert to determine the right amount of calories you need per day to achieve your weight goals. 


No matter what your weight goal is, the amount of calories you consume per day has a lot to say about it. That’s why it’s essential you take the time to figure it out by calculating it yourself, through an online calculator, or asking the help of a fitness expert. Doing so will help you find the optimal caloric intake you need to achieve your goals. 

Aside from watching your calories, you should also watch what you eat. Eat Rite Foods offers the best meal plan for weight loss. Register today! We are located in Delaware and Buffalo, NY, but we ship anywhere in the US, except Alaska and Hawaii.

Become a member and start eating right!



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