This is why many experts recommend small calorie reductions to promote sustainable weight loss.įor example, many fad diets recommend restricting your calorie intake to around 1,000–1,200 calories per day, which is not enough for most healthy adults.Ĭutting your calorie intake too drastically not only causes several serious side effects but also increases your risk of nutritional deficiencies. The most important part of any weight loss plan is sustainability. Still, it’s important to ensure that you’re eating enough calories to provide your body with the nutrients it needs, even if you’re trying to lose weight. Some people choose to combine the two, eating a little less while being more physically active ( 4). When trying to lose weight, it’s important to create a calorie deficit by consuming fewer calories than you normally do or by exercising more. The number of calories you should eat per day depends on numerous factors, including your age, sex, height, current weight, activity level, and metabolic health, among several others. Opting for a smaller portion can satisfy your sweet tooth for only 100 or 200 calories, rather than a bigger portion that can have the same calories as a main meal.How many calories should you eat on average? When choosing a dessert, be aware that portion size makes a big difference to calories. For example, if you chose the smallest portion of spaghetti, you could add a side salad or additional vegetables into the bolognese, such as extra mushrooms and carrots.
These are low in calories and a source of fibre. If you are aiming to reduce portion sizes, it is a good idea to ensure your meal contains plenty of vegetables or salad. For example, a small portion of spaghetti bolognese may contain around 300 calories, whereas a large portion may contain over 900 calories! Here 3 different portion size examples, small, medium and large. The amount of calories is determined not only by the type of food, but also the portion size. If you are currently gaining weight, this indicates that you are consuming more calories than you burn through physical activity and while doing your everyday activities. You can then choose appropriate food to avoid excess, select healthier options (usually lower fat options) and maintain a healthy weight. Why count calories?Ĭalorie counting helps you understand the number of calories in food and drink you consume. The reference intake for calories is 2,000 for an average adult, who has no special dietary needs. A registered dietitian can help give you a more accurate idea. How many calories should I aim for each day?Īge, gender, physical activity levels and weight goal (maintenance, weight loss or gain) all affect your calorie requirements. The calorie content per gram of carbohydrate, protein, fat and alcohol is as follows:įat has twice the amount of calories per gram compared to carbohydrate and protein, which explains why if you eat foods that are high in fat, you are likely to consume more calories and gain weight. The number of calories varies according to the nutritional composition of each item of food and drink we consume. How many calories are in my food and drink?Ĭalories (Cals) are not nutrients in themselves they are actually the units used to measure the amount of energy in food and drink.