Diet & Fitness

Daily Calories intake

What are calories?

Calories are a measure of how much energy food or drink contains. The amount of energy you need will depend on:

• your age: for example, growing children and teenagers may need more energy 
• your lifestyle: for example, how active you are
• your size: your height and weight can affect how quickly you use energy 

Other factors can also affect how much energy you burn, for example:

• some hormones (chemicals produced by the body): such as thyroid hormones 
• some medications: such as glucocorticoids (a type of steroid used to treat inflammation)
• being unwell  

Calorie Ingestion Plan For Different Gender & Age Group

Men
It has been seen that in most cases, men have a higher metabolism as compared to women, which is why they need to consume more calories on a daily basis. Most health experts advise an average man to consume a minimum of 2,000 calories to 2,200 calories during the course of the entire day. However, this only applies to men who are not severely overweight, or are suffering from any medical condition. Men who are into weight training or have a higher amount of muscle mass are also advised to consume an additional number of calories each day.

Women
Studies indicate that counting calories is a lot easier for women as compared to men, which is probably why women find it easier to achieve their weight loss goals, even though their metabolism is comparatively lower. Unfortunately, it is also not uncommon to see some women cut down on the consumption of food, literally to the point of starvation, or follow one fad diet after the other. However, an average woman needs to consume at least 1,500 calories a day, or else she could be depriving her body of essential nutrients. This applies to women who lead a sedentary lifestyle. In case of women who are fairly active during the day, the daily recommended caloric intake varies between 1,700 and 2,000 calories a day. However, in case of those women who are expecting or nursing, the calorie intake chart for women may not be applicable.

Teens
There are several physical changes that take place in a teenager’s body, because of hormonal fluctuations and imbalances. Therefore, it is hardly surprising that many teens gain a considerable amount of weight, especially if they consume a high amount of junk food or lead a sedentary lifestyle. Health experts claim that an average teenager should consume at least 1,600 calories, to 2,400 calories every day, so that they can perform their daily tasks. Teenagers who are studying and working, or are active in sports should consume a higher number of calories each day.
Kids

Most children are highly active, which is why their bodies require anywhere between 1,600 and 1,900 calories a day. However, it is absolutely essential for parents to ensure that the calories they consume come from healthy sources, like fruits, vegetables, whole grains, beans, lean meat and dairy products. Children who consume high amount of junk food every week are quite likely to gain weight, which in turn could lead to many health problems.
Toddlers

Most of the growth and development in a child takes place within the first few months of life. Therefore, it is hardly surprising that an infant does not gain a lot of weight for the first year or two. Unfortunately, most toddlers are fussy and picky eaters and this could cause a problem that parents may not be able to deal with. Nevertheless, it is absolutely essential for parents to ensure that their toddlers consume between 750 calories and 920 calories a day. After the age of 7 months, boys should consume 820 to 920 calories each day, whereas girls that age should get 760 and 875 calories every day. For children who are below the age of 6 months, the daily recommended caloric intake for boys is between 550 and 700 calories a day and for girls, between 510 and 650 calories each day.

In the end i would say, it is not enough to know how many calories need to be consumed each day; you also need to monitor the actual number of calories that are consumed, in order to maintain or lose weight. Of course, the foods that you eat on a daily basis also play an important role in the weight loss process.
There are several online resources through which you can easily access a calorie counter or chart. However, these sites only provide generic information as they do not take an individual’s body type, age, metabolic rate and medical history into account. Therefore, if you would like to obtain a reliable and effective calorie or food intake chart, it is best for you to consult a professional dietician or a nutritionist. This is especially important in case you are elderly or are suffering from any preexisting medical health condition.

Train Your Body to Handle the Heat

 

Moving your 30-minute run from the treadmill one day out into the midday sun the next isn't a good idea. Your body needs time to acclimatize to higher temps and other environmental changes. "It usually takes 10 to 14 days of heat exposure combined with exercise to reduce an individual's risk for heat injury," says Cedric X. Bryant, chief science officer for the American Council On Exercise (ACE).
How will you know your body has adapted? You'll sweat more and sooner, but you'll be losing fewer electrolytes, Bryant says, adding that properly allowing your body to adjust ultimately leads to a lower body core temperature, a decreased heart rate response to exercise, and a diminished potential for dehydration and electrolyte depletion.
Start with 10- to 15-minute doses of outdoor exercise, and try to avoid heading out during peak temperature and humidity (from 1p.m. to 5 p.m.).