They say the average person but is it average as in a 5’9 150 lbs man? I need to know the difference as It would wildly change for someone small like a 4’9 90lb woman or in my case a 6’3 200lb man for me 2000 a day I lose 2 -3lbs a week
It’s modeled after an adult woman that weighs 132 lbs.
> A mathematically simple 2,000 calorie-a-day diet was chosen so that consumers could easily calculate the Daily Values needed for their own diets.
> This is the amount of total calories per day that a moderately active adult female (weighing approximately 132 pounds) would need to maintain her weight. However, if you do not fit this description, your caloric needs will vary.
Probably the reference human.
Calorie intakes should always be estimated/guesstimated from standard equations.
Estimate BMR
Estimate TEF
Try to estimate activity/NEAT.
Absolute numbers are meaningless for everyone.
I think age, activity level, history of movement (lol…like the “twitchy” description), more muscle/more fat and gender are important factors too. The 50+ active me needs fewer calories than the 20+ active me. If I ate 2,000, I would gain a ton of weight!
Calories have been a weird thing for me. I’m 170lbs, 6’3, 24 years old, and sedentary. I currently eat at around 2,250 calories which is over the recommended amount according to most apps, websites, etc. I haven’t gained any weight, nor have I lost any. I’m never really that hungry but I’m also weak a lot despite a nutritious diet. I’ve debated upping my calories even more but I just put off a lot of weight within the last year too so I’m torn.
I’m 5’2” 130 female. I am “twitchy and pace a lot” also but I’m also a sloth. As my blood pressure is always low etc. I can eat one meal a day and STILL gain. I can eat one healthy meal a day and maintain. I really don’t get it
Great question! I used to count calories (5ft10 F, 1800-2000 calories).
But I realised that if I avoid processed/sugary foods and opt instead for a diet of carbs, pulses, vegetables, fruits, nuts, seeds, a little fish/meat/dairy/eggs, dark choc. Eat only when hungry and stop eating when full. Then I can eat as much as I like!
Everyone’s different, it’s maybe best just to try not overthink it. Enjoy your food but eat healthier options and exercise, or just do some gardening or clean the house or something !
To estimate how many calories your specific body needs, use a calculator for Basal Metabolic Rate. 2000/day is based on maintaining a 132 pound woman’s weight, so your caloric needs will likely be higher.
I’m 5’3 and a slug Resting HR of 50-60My calculated calorie expenditure for sedentary is 1600 cal a day. I can’t eat 2000 cal a day as I will and have gained weight with that. To lose weight at sedentary slug level my daily recommended calorie intake is 1200. If I get more active, that number goes up a bit. Current weight 171 lb
There are multiple predictive equations used to calculate estimated energy needs for an individual. There is the Harris-Benedict equation and Mifflin St. Jeor which are evidence base and commonly used as a starting point to the donate individualized needs.
The reference of 2,000 calories was based on self-reported calorie intakes of Americans from surveys conducted by the USDA around the time of the 1990 Nutrition Labeling and Education Act, when the need for standardized intake references was recognized.
There’s so many different factors that come into play actually! I’m 6’3 230lbs and very active I work a standing job where I move around constantly, that combined with exercise and lifting 6/7 days a week that’s a lot of expended calories. Daily I’ll consume up to 3600/3800 calories and I’ll still wake up early in the morning with stomach cramps to go eat somethingEdit- forgot to meantion N.E.A.T. That is your Non-Exercise Activity Thermogenesis.
There is an incredible amount of variation in calorie needs based on activity, lean muscle vs fat, genetics, height, hormones, etc.
The Dietary Guidelines for Americans has a bit of a more expanded chart for caloric needs by gender, age and physical activity that may help you some. It’s one of the appendices.
https://www.dietaryguidelines.gov
Even research acknowledges that calorie calculators like MSJ or HB aren’t completely accurate. The only way you can get a true reading is to get into a metabolic chamber.
Im 6’3 and 235lbs at 20% body fat.
My maintenance calories are at 3000. I need 2000 a day to keep everything functioning.
The 2500 for men and 2000 for women are just a big on average situation. Im not sure how you can calculate your own but impedance scans at gyms can work it out for you.
It depends on everything from your muscle mass to your metabolism to your resting heart rate.
I eat way under a healthy amount of calories a day (400-800) Im a 5’4 female and weigh 53kg and I have never lost any weight in the past 3/4 years Ive lived like this. I really avoid counting calories and weighing because I think everyone’s body works differently and there’s no cookie cutter way that will suit everyone.
You just need to use any TDEE calculator for your own stats, don’t need to do more calculations based off someone else’s TDEE.
Also keep in mind that TDEE calculators only spit out an approximation. After you get your approximate TDEE, start eating 200-500 calories below that, everyday (don’t need to be exact, just average it so you’re in a deficit relative to your TDEE)
Oh and keep in mind that it’s really easy to underestimate serving size, so keep that in mind. If it’s not too overwhelming, investing in a scale and learning how to weigh food out properly can be helpful, at least just until you re-calibrate/verify that your estimates are spot on.