Читать книгу DASH Diet For Dummies - Sarah Samaan - Страница 65

Several clinical formulas can determine how many calories a person needs, but you can use a phone app or this general rule of thumb to give you a good estimate: Multiplying your body weight in pounds by 10 or 15 (use 10 if you’re older or more sedentary and 15 if you’re regularly active) gives you the approximate number of calories you burn daily. If you’re overweight or obese, you need to reduce this amount to lose weight. The following table breaks down the daily calorie needs for women:

Age (Years)	Calories (Sedentary)	Calories (Moderately Active)	Calories (Active)
19–30	2,000	2,000–2,200	2,400
31–50	1,800	2,000	2,200
51+	1,600	1,800	2,000–2,200

Here are the daily calorie needs for men:

Age (Years)	Calories (Sedentary)	Calories (Moderately Active)	Calories (Active)
19–30	2,400	2,600–2,800	3,000
31–50	2,200	2,400–2,600	2,800–3,000
51+	2,000	2,200–2,400	2,400–2,800

Remember: If you need to lose weight, you have to create a calorie deficit by either reducing your intake of calories or burning more calories through exercise — or, ideally, both. And it’s not just about calories. The balance of nutrients is important, too. Including enough healthy fat and protein, as well as plenty of fiber, in your diet helps with nutrition and satiety, so make smart choices.