How many calories should I eat a day?

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What is the Recommended Caloric Intake for Children?
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American Cancer Society Calorie Counter

Fill out the form to join our online community and help save lives from cancer. The American Cancer Society cares about and protects your privacy. American Cancer Society Calorie Counter. Activities of daily living only dressing, cooking, walking to and from the car, etc. Activities of daily living, plus the equivalent of walking 2 miles or about 4, steps per day.

Activities of daily living, plus activities like brisk walking minutes per mile , dancing, skating, leisurely bicycling, golfing, doubles tennis, mowing the lawn, or yoga days per week. Activities of daily living, plus moderate exercise or vigorous exercise jogging, running, swimming, singles tennis, soccer, basketball, digging, carpentry most days of the week. To maintain your current weight, you can eat: Approximately calories per day. To Lose Weight To lose 1 pound a week, you need to cut calories per day.

Cut calories from your daily diet. Burn an extra calories through physical activity. Get an estimate of the Calories Burned During Exercise and in daily activities.

When you work your body harder, your heart beats faster and your body turns to different fuel sources when working at various levels of intensity. To determine where your intensity lies, you must first figure out your maximal heart rate.

The maximal heart rate is age dependent, for as we grow older, the heart beats a little more slowly. To find maximal heart rate, subtract your age from The fat burning and cardio zones are defined as a percentage of this maximal heart rate. A heart-rate zone that improves cardiovascular fitness is defined as between 55 and 80 percent of maximum heart rate, according to The American College of Exercise.

A less-conditioned individual may see benefits to her heart health at the lower levels of this recommended zone while an athlete needs to work at a higher intensity to improve fitness. The fat-burning zone occurs at the lower end of the cardio zone—between 55 and 70 percent of maximum heart rate.

When working at this intensity, a greater percentage of calories burned comes from stored fat. Working anywhere within the cardio zone will improve cardio fitness and burn calories.

The benefit of working in the fat-burning zone is that you target stored fat and thus encourage weight loss. But, keep in mind, that if you work in a higher zone, you burn a greater amount of calories overall—which is important to weight loss. Although a lower percentage of these calories will come from fat sources, the total number of fat calories burned will likely be the same or greater.

Recommended intake