What would happen if you ate the number of calories of someone who is much taller and more active than you are?

Answer 1

Eating as many calories as you burn off each day is the key to maintaining your current body weight. If weight loss -- or weight gain -- is your goal, however, you'll have to adjust your calorie intake -- or expenditure -- accordingly. You can use your body weight to help estimate your calorie needs to meet your weight-management goals.

Calorie Needs

The number of calories you should consume -- if weight maintenance is your goal -- is the same number you burn each day. Harvard Health Publications suggests that if you're sedentary, you need about 13 calories for each pound of your body weight. If you're moderately active, that number jumps to 16 calories per pound, and when you work out regularly at high intensities, you need about 18 calories for each pound of your body weight daily, Harvard Health Publications notes.

Weight Loss

If want to lose weight, consuming fewer calories than you burn daily helps you reach your goal. Eat 500 to 1,000 fewer calories than you burn daily to lose 1 to 2 pounds per week, suggests the Centers for Disease Control and Prevention. For example, if your weight-maintenance calorie requirement is 2,400 calories a day, aim for 1,400 to 1,900 calories daily to safely and effectively shed pounds.

Weight Gain

If you're underweight, eating more calories than you burn each day will help you move toward a healthier body weight. Resistance training, such as Weightlifting, and eating at least 200 extra calories daily will help you gain muscle mass instead of just body fat, according to the Academy of Nutrition and Dietetics. Try adding nutrient-dense, high-calorie foods to your weight-gain meal plan - such as dried fruits, nuts, seeds and nut butters. Add powdered milk to soups, casseroles, regular milk and smoothies to boost the calorie -- and protein -- content of your meals and snacks.

Individualized Needs

To help determine your individualized calorie needs for weight maintenance, use an online calorie calculator -- such as the U.S. Department of Agriculture's Daily Food Plan. This plan not only shows what your daily calorie intake should be based on your age, gender, height, weight and activity level, but it provides you with a customized meal plan. For example, a 35-year-old woman who is 5 feet 3 inches tall, weighs 120 pounds and is physically active 30 to 60 minutes daily needs about 2,000 calories to maintain her current weight -- including 6 ounces of grains, 5.5 ounces of protein foods, 3 cups of dairy foods, 2.5 cups of vegetables, 2 cups of fruits and 6 teaspoons of oils daily.