NASM'S CALORIE CALCULATOR

The number of calories you should be consuming daily depends on several factors, including:

Age: Caloric needs tend to decrease as we age.

Gender: Men generally require more calories than women because they typically have more muscle mass, which burns more calories than fat.

Activity level: A sedentary person requires fewer calories than someone who is highly active.

Weight: Your current weight and whether you're trying to lose, maintain, or gain weight affects your caloric needs.

Height: Taller individuals generally require more calories.

Metabolism: Some people naturally burn calories faster or slower than others.

Overall Health: Certain medical conditions or medications can affect your metabolism and, subsequently, your caloric needs.

To get a general estimate:

Sedentary (little to no exercise)
Women: 1,800 to 2,400 calories
Men: 2,200 to 3,000 calories

Moderately active (engages in moderate exercise/physical activity like walking or light yard work:

Women: 2,000 to 2,600 calories
Men: 2,400 to 2,800 calories

Very active (engages in hard exercise/physical activity, or has a physically demanding job):

Women: 2,200 to 2,800 calories
Men: 2,800 to 3,200 calories

These are just general guidelines. It's essential to consult with a nutritionist or a doctor who can give personalized advice based on your specific situation. Remember, it's not just the quantity but also the quality of calories that matters for overall health.

For a healthy and sustainable weight loss journey, it's typically recommended not to shed more than 2 pounds of fat weekly. This translates to a daily calorie deficit of 1,000 calories. It's essential to note that when weight loss surpasses 2lbs within a week, it's often water weight being lost, not just fat.

For those leading a more sedentary lifestyle, aiming to lose 1lb per week is a good starting point. This means creating a daily calorie deficit of 500 calories.

On the other hand, those who are more active naturally have higher daily calorie needs. So, when they're trying to lose weight, they can afford to eat a bit more since their maintenance calories are already elevated.

For such individuals, aiming for a daily calorie deficit of 500-1,000 calories is realistic, potentially leading to a weight loss rate of up to 2lbs weekly.

Pro tip: Pairing regular exercise with a modest calorie deficit offers the best results. Also, consuming a protein-rich diet, especially at the higher end tailored to your activity level, can help retain muscle mass while shedding fat. Remember, it's all about balance and making choices that support your individual needs and goals.

Consuming calories below your body's needs for an extended period can lead to various physiological and psychological consequences. Here's what can happen when your caloric intake is too low:

Slower metabolism: Your body might slow down its metabolic rate as a defense mechanism to conserve energy. This can make weight loss harder over time and weight regain more likely once normal eating resumes.

Nutrient deficiencies: Low calorie intake can lead to inadequate intake of essential vitamins and minerals. Over time, this can result in conditions like anemia, osteoporosis, and impaired immune function.

Loss of muscle mass: Your body might start breaking down muscle tissue for energy, especially if protein intake is inadequate. This can further slow down metabolism and lead to weakness.

Hormonal changes: Reduced calorie intake can affect hormone levels, leading to disruptions in menstrual cycles for women, reduced bone density, and other hormonal imbalances.

Reduced energy and fatigue: You might feel constantly tired or find it difficult to concentrate.

Mood changes: Low caloric intake can influence mood. This can result in irritability, depression, or anxiety.

Impaired Immune Function: Your body might become more susceptible to infections due to a weakened immune system.

Hair and skin problems: You might experience hair loss, dry skin, or brittle nails due to inadequate nutrient intake.

Digestive problems: Constipation or other digestive issues can occur as a result of reduced fiber and fluid intake.

Fertility issues: Low calorie and nutrient intake can lead to fertility problems in both men and women.

Cardiovascular problems: Chronic low calorie intake can affect heart health, leading to low blood pressure, irregular heart rhythms, or other cardiovascular issues.

Increased risk of gallstones: Rapid weight loss from very low-calorie diets can lead to the development of gallstones.

In extreme cases, consistent severe calorie restriction can result in a life-threatening condition called refeeding syndrome. It can occur when reintroducing food after a period of starvation or severe caloric restriction. It's characterized by electrolyte imbalances, especially phosphorus, which can cause cardiac and respiratory failure.

It's essential to ensure that any calorie-restricted diet is well-planned, meets nutritional needs, and is supervised by healthcare or nutrition professionals when significant caloric reductions are involved.