How Many Calories Should You Eat Per Day ?

For most of the people maintaining normal weight is real problem. Maintaining optimal body weight is a major factor in maintaining the health of the whole body. To answer the question how many calories per day are needed by the body to maintain body weight we need to know first what are calories ?

how many calories

What are calories ?

Calorie is energy unit. Calories from the food we eat is measure or number of power units that ensures food. These power units our body use as fuel for physical activity and metabolic processes such as hear rate, hair growth, build muscle…  However, when consumed calories are not used , they are sent to the liver where it is used for replenishment of glycogen reserves.

What is glycogen ?

Glycogen is easily accessible reserved energy for out body. The ability for storage means that you don’t have to eat constantly to keep your body in movement. However, supplies are emptied every 3 to 4 hours. When the liver is reached the maximum level of glycogen, the surplus is transferred to short-term storage in muscles.

What are the reasons for fat ?

Thanks to the liver and muscles, the body has a ready dose of calories from 300-400 depending on weight and metabolism, which can afford to use throughout the day. When we ate more food than can be stored in the liver and muscles, then those calories are converted into fat and stored in the body.

What foods contain calories ?

Only for components contain calories. Proteins and carbohydrates contain 4 calories per gram, alcohol 7 calories per gram and fat 9 calories per gram. Vitamins, minerals, fiber and water don’t contain calories.




How to calculate how many calories per day you need ?

To calculate how many calories per day you need the best is to use Harris-Benedict formula which give you results depending on gender, age, height and activity through calculation of basic metabolic rate (BMS)


BMS= 66 + 13.7 x weight kg + 5 x height cm – 6.8 x years


BMS= 655 + 9.6 x weight kg + 1.8 x height cm – 4.7 x years

The number you get should multiply by a factor of lifestyle :

Minimum physical activity – BMS is multiplied by 1.2

Little activity with exercise 1-2 times a week – BMS is multiplied by 1.37

Moderately activity with exercise 3-5 times a week – BMS is multiplied by 1.55

Active life with 6-7 times a week exercise – BMS is multiplied by 1.72

Extremely active lie with  6-7 a week exercise – BMS is multiplied by 1.9


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