Daily calorie intake

daily calorie intake
how many calories?


How many calories/day should I consume?


I am sure this is a question that all of us have been wondering sometimes. There is not such an exact answer that it would magically work for everyone but, generally speaking, within a healthy and  balanced diet, men needs around 10,500kJ (~2,500kcal) a day to maintain a healthy weight, and for women, this figure goes around 8,400kJ (~2,000kcal) a day. However, these values vary depending on age, metabolism and levels of physical activity, among other things. 

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Calories definition

Calories measure how much energy any food or drink contains. The amount of energy you need depends on: 1) age,  for example, children and teenagers usually may need more energy because of their lifestyle; 2) activity level, how active are you at your size?; 3) height and weight can affect how quickly you use energy; and 4) other factors, such as hormone production, can affect how much energy you burn as well. 


Calories vs kilocalories

Calorie is commonly used as shorthand for kilocalorie (kcal). Kilojoules (kJ) are the equivalent of kilocalories according to the International System Unit. You will see both kJ and kcal on nutrition labels, for example, 4.2kJ ~= 1kcal.


Weight maintenance

To maintain a healthy weight, you need to balance the amount of calories you consume through diet with the amount of calories you burn through physical activity.


Weight loss

To lose weight in a healthy way, you need to use more energy than you consume by eating a healthy and balanced diet, usually with fewer calories, while increasing your physical activity + INFO


Weight gain

If you're underweight, your body mass index is less than 18.5, it is highly recommended that you gain weight. To gain weight, you need to eat more calories than your body uses each day. Need guidance to gain weight safely?

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We encourage you to test what has been discussed on this blog by yourself and let us know about your experience, your progress and achievements in the comments section belowThe results of these experimental program will be presented at international conferences and hopefully published in high impact medical and scientist journals. Your involvement and interaction as well as your contribution is important for us since the information and voluntary donations you provide will be further used for adapting, modifying and improving our programs.


Important notice 

Virtual Personal Trainer approach is recommended for healthy adults only. This site is not intended for use by minors or individuals with any type of health condition. Such individuals are specifically advised to seek professional medical advice prior to initiating any fitness or nutrition effort or program.

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Losing weight basics
Losing weight basics

Basic weight loss tips

the right food-workout balance
the right food-workout balance

the right fitness-diet balance

The Ideal Body Weight
Achieving your Ideal Weight

The Ideal Body Weight

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Free Virtual Personal Trainer

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An innovative way of exercising








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