Weight & Fitness

Calorie diet




The calorie is a unit of energy measurement, used to express what foods and drinks contain from energy, how much people consume during exercise and exercise, and unlike most people’s view of calories, calories are necessary for human health by consuming the appropriate amounts of his body, Most weight loss diets reduce the amount of calories consumed as well as increase physical activity to reach the ideal body.

Individual calorie needs

People’s daily calorie needs vary according to factors such as sex, height, age, weight, state of health, and physical activity. Each person has a different burn rate. The following tables show the calorie needs of individuals based on physical activity:

  • For females:
Ageidle lifestyleModerate activityactive (Energetic)
(8-4) years1200 calories(1400-1600) calories(1400-1800) calories
(13-9) years1600 calories(1600-2000) calories(1800-2200) calories
(18-14) years1800 calories2000 calories2,400 calories
(30-19) Year2000 Calories(2000-2200) Calories2400 calories
(50-31) years 1800 calories2000 calories2200 calories
older than 51 years 1600 calories1800 calories(2000-2200) calories


  • For males:
Ageidle lifestyleModerate activityactive (Energetic)
(8-4) years1400 calories(1400-1600) calories(1600-2000) calories
(13-9) year1800 calories(1800-2200) calories(2000-2600) calories
(18-14) years2200 calories (2400-2800) calories(2800-3200) calories
(30-19) years2400 calories(2600-2800) calories3000 calories
(50-31) years2200 calories(2400-2600) calories(2800-3000) calories
older than 51 years 2000 calories(2200-2400) calories(2400-2800) calories



Calorie diet

Weight loss depends on the consumption of fewer calories than a person burns a day, often by following diets that provide less than the individual’s need for calories, as well as exercise. The following table shows examples of the number of doses allowed in a diet Over 1600 calories and 2,000 calories:

Food groups1600 calories2000 caloriesexamples of servings
Nuts, seeds, and legumes3-4 servings per week4-5 servings per weekOne-third cup of nuts, or half a cup of beans or peas, or two tablespoons of seed
FatsTwo servings per day2-3 servings per dayA tablespoon of mayonnaise or a teaspoon of vegetable oil
Vegetables3-4 servings daily4-5 servings dailyA cup of raw leafy vegetables, or half a cup of chopped raw vegetables, or cooked.
Low or fat-free dairy products2-3 servings per day2-3 servings per dayA glass of milk, free or low-fat milk, or low-fat or low-fat cheese with 6 dice on top of each other.
Low fat meat, poultry, and seafood85-170 mg dailyLess than 170 g per dayA piece of meat cooked with the size of a computer mouse, or a grilled fish the size of a checkbook.
fruits4 servings daily4-5 servings dailyMedium-sized fruit, or a quarter cup of dried fruit, or half a cup of fruit juice.
Cereals6 servings daily6-8 servings dailyHalf a cup of cooked rice, pasta, or a piece of toast.


Tips to help lose weight

There are many things to follow to help you lose weight, and here are some proven tips that contribute:

  • Increased protein intake: High-protein diets increase the body’s calorie burning rate by 80-100 calories per day, help the protein resist cravings and reduce appetite. Protein is the most nutritious component of food. One study found that people who devote 30 percent of their daily calories to protein may have reduced their intake of calories by 441 calories a day.
  • Avoid soft drinks, fruit juices: Where many studies have shown the association of drinking sugary beverages such as soft drinks, juices, chocolate milk with a high risk of obesity, and many diseases.
  • Increase drinking water:  Drinking water is one of the simplest and simplest ways to lose weight. Drinking two liters of water a day increases calories by 96 calories per day. Drinking half a liter of water half an hour before eating increases your weight by 44 %.
  • Exercise: Low-calorie diets affect the burning rate negatively. This reduces the rate of metabolism and leads to muscle loss. In order to avoid this, the person must exercise in order to maintain his muscles, and the rate of burning his body for calories and increase, and advised to exercise in aerobic exercise, such as fast walking, and swimming to maintain public health.
  • Reduce the consumption of refined carbohydrates: Reducing carbohydrate intake, especially refined carbohydrates, helps reduce appetite and weight loss. It also has health benefits, especially for people with diabetes and those with Metabolic Syndrome.


It should be noted that medical advice indicates that carbohydrates should not be completely eliminated from the diet.


You should consult a specialist before starting any diet to make sure you are ready for that.


Leave a Reply

Your email address will not be published. Required fields are marked *