Livestrong how many calories a day

Andrew Sheldon. Andrew Sheldon is a writer from New York. His writing focuses on health and exercise, but he is knowledgeable in various other areas. Sheldon has published articles on and Fitday. Video of the Day. At 19, you're still building bone density and growing muscle. Severe calorie or nutrient deprivation can affect this process.

You want to get adequate calcium from three or more servings of low-fat dairy daily, or alternatives such as tofu or canned fish with bones. Keep sugary and fried foods to a minimum to prevent undue weight gain. Drink water instead of sugar-sweetened beverages.

Even if you're at a satisfactory body weight, excess sugar and unhealthy fats can cause health problems. By Andrea Boldt. Andrea Boldt. Andrea Boldt has been in the fitness industry for more than 20 years.

A personal trainer, run coach, group fitness instructor and master yoga teacher, she also holds certifications in holistic and fitness nutrition. A year-old man usually needs a lot more calories than a woman. Video of the Day. Average Calorie Needs for a Year-Old. Calculate Your Personal Calorie Needs. Calorie Needs to Reach Specific Goals. Why does this matter? Your muscle mass affects your metabolic rate the rate at which your body burns calories. Increasing your muscle mass can boost your metabolism, which means your body will burn more calories even just performing day-to-day activities, according to Harvard Health Publishing.

You may burn just about calories per half-hour session of strength training but reap numerous additional benefits. On the other hand, regular cardio exercise can help improve your heart health and boost your daily calorie expenditure. The solution? A balanced workout program incorporating both cardio and strength training is probably your best bet.

Download the MyPlate app to track your calories consumed and burned for a complete picture of your overall health. Exercise helps you lose weight, but it's more effective when combined with dietary measures. The study reported that exercise-only participants lost 2. Those who dieted and exercised lost You don't necessarily have to burn to 1, extra calories per day to lose the weight when you also trim calories. A combination of less food and more movement also helps create a deficit.

For example, eat calories fewer than the number of calories you need to maintain your weight and work out to burn off calories per day, and you'll lose a pound per week.

By Andrea Boldt Updated March 31, Andrea Boldt. Andrea Boldt has been in the fitness industry for more than 20 years. A personal trainer, run coach, group fitness instructor and master yoga teacher, she also holds certifications in holistic and fitness nutrition. How many calories you should burn a day depends on your weight-loss goals. Tip To lose 1 to 2 pounds per week, you'll need to burn to 1, calories more than you eat each day — or 3, to 7, calories per week.

Men: Note that 1 kg is equal to 2. Calories Burned During Exercise.