One of the most common questions people have about their health and nutrition is, How many calories should I eat per day? As it turns out, this question isn’t as simple as it seems, especially if you want to maintain your weight rather than lose or gain pounds. Luckily, there are a few guidelines that will help you determine how many calories you should eat each day, whether you want to maintain your current weight or change it.
Calorie Intake Guide
To keep off those extra pounds, count how many calories you’re consuming. Aim for anywhere between 1,500 and 2,000 calories a day. For example, if one slice of bread is 90 calories (and four slices are 360), that’s 10 percent of your daily caloric intake right there! To lose weight, aim for fewer than 1,200; for maintenance, go up to about 2,400. Of course, it can be tough to hit such a precise number every day—plus it doesn’t account for calories burned during exercise—so shoot for somewhere in between. And remember: These numbers are just averages; you may need more or less depending on your height, age, gender and activity level. But don’t obsess over these numbers. If you want to lose weight, focus on eating healthier foods instead of counting calories.
Calories in Animal Protein
Animal protein, especially meat and fish, are rich in what nutritionists call high-quality protein because they contain all the essential amino acids that our bodies need but can’t make on their own. One serving of animal protein generally contains 20–30 grams of protein and no more than 5–10 grams of fat. A 3-ounce serving of chicken breast contains about 120 calories, or about 30 grams of protein and less than 1 gram of fat. The same amount of salmon has around 150 calories, including 24 grams of protein and only 2 grams of fat. Eggs have approximately 80 calories per large egg (depending on how much yolk is included), with 6 grams of protein and only 1 gram of fat. Three ounces of cooked lean beef has about 160 calories, 21 grams of protein and 8 grams of fat. (See also: How Many Calories Are in a Pound?) While some may be surprised at how low these numbers are, remember that it takes an enormous amount of energy for your body to digest food and turn it into usable nutrients. For example, one study published in Physiology & Behavior found that eating just one macadamia nut required 50 calories worth of energy for digestion—that’s almost twice as much as was actually released from burning off those 50 calories.
Calories in Plant Protein
Plant protein is quite nutrient dense. A single cup of cooked lentils, for example, contains 18 grams of protein, while a single cup of chickpeas contains 15 grams. In addition to being high in protein, plant proteins are often lower in saturated fat than animal sources. Also consider that one cup of cooked beans (about three-quarters of a pound) has only 230 calories. Compare that with 240 calories in one quarter pounder from McDonald’s, and you can see why it’s important to keep track of what you’re eating. If you want more guidance on how much protein is right for your body, check out our complete guide here.
Animal Protein - Animal proteins also contain both essential amino acids and nonessential amino acids. The amount of essential amino acids differs between foods, but they all have some combination of them.
Calories in Carbohydrates
Carbs—which is short for carbohydrates—are found in most foods, from vegetables and fruits to pasta and cereal. Just by looking at a slice of bread, we can see that carbs contain about 3 grams of protein for every 2 grams of carbohydrate. But how much does that mean in terms of calories? Well, one gram of carbohydrate contains 4 kilocalories, which means 1 gram of carbs provides 16 kcal (or units) per serving. A slice of bread will provide about 15 grams of carb, so it’s roughly 75 kcal. Not bad!
A calorie isn’t just a calorie: All calories are not created equal. Carbohydrates provide more than just energy; they also supply our bodies with essential vitamins and minerals, like calcium and vitamin C.
Calories in Fats
A gram of fat has more than twice as many calories as a gram of protein or carbohydrate. For example, 1 g of fat contains 9 calories, while 1 g of either protein or carbohydrate contains only 4 calories. Fat is an important part of our diet and plays an essential role in hormone production, cell repair and insulation from heat loss. Most healthy adults need between 20-35% of their daily calories to come from fats. Most people get plenty of fat by eating foods like nuts, seeds, avocados, fatty fish (salmon), olive oil and grass-fed butter. Fats are concentrated sources of energy that can be used immediately by our bodies for fuel. They are also important for absorbing certain vitamins and minerals, especially vitamin E.
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