Why 2500 calories a day

Think about it, food, what we consume and how much we consume, is attached to who we think we are. And how we look means a lot. For a long time, I related to this scenario heavily. I still do. Because I eat a LOT more than the average girl. I always have. So, after a few stints of dieting and calorie counting where I felt sluggish, tired and constantly cold, I realized that my body was probably craving that amount of fuel for a reason.

As an athlete, fitness professional and overall fitness lover, I move a LOT. I do not have a sedentary job and my job requires a lot of mental energy. Instead, a lot of time I felt undernourished, exhausted and hazy. So, eventually, I let myself eat more. I tried to listen to my body, and after a few months of that, things felt better.

I was eating a lot more than my calorie limit. After this, I tried tracking a few days and realized my intake looks more like calories a day. Yesterday, for example, I burned 3, calories total. For all of you serious triathletes and runners, you can probably relate to this. Like all diets, it is best only to consume healthy foods and avoid processed, sugar-loaded items that wrecks our bodies. Some of the top healthy foods you should seek to consume include:.

As long as you stay within your recommended calories and micro and macronutrients, you can comfortably eat any of the above foods. Make sure to keep track of your intake via a fi tness app. We do not all follow the same diets, and some people do not care to diet at all.

However, it is always a good idea to keep in mind what you eat and how much of it you ingest. For anyone on the calorie diet meal plan, here are some guidelines that you can use to keep track of your protein, carbs and fat intake during the day 1.

For anyone who is a vegetarian, to achieve 2, calories in a day, you will need:. For you to hit your macro and micronutrients, you will have to eat:. If you are not on any specific diet, you can still follow the United States Department of Agriculture USDA dietary guidelines to enable you to consume the desired calories a day.

An example of this is:. If you are confused about how to increase your calorie intake to 2, per day, the key is to start small. If you have been eating , or calories per day, jumping to can be quite hard.

Instead, opt to increase your food intake by 50 to calories every few days. This will help you and your body adjust to higher food intake. Eventually, in a few weeks, you will be able to eat a calorie diet with no fuss comfortably. You must also remember to exercise. The more calories you burn, the more you will be able to consume. If your goal is to gain muscle and not weight then working out is a must even as you work towards the goal of eating a calorie diet.

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. In her articles, Clare tries to give advice which is backed by scientific research and is also easy to follow on a day-to-day basis.

She believes that everyone, no matter their age, gender, or fitness level, can always learn something new that can benefit their health.

Hi everyone! With a strong interest in community nutrition, I worked in Haiti and in Syrian refugee camps affected by the scourge of malnutrition. I am passionate about food and its science! Save my name, email, and website in this browser for the next time I comment. Even active women generally need about 2, to 2, calories daily -- depending on their age.

The University of Missouri suggests women athletes require 20 to 23 calories for each pound of their body weight daily, which equates to 2, to 2, calories a day for a pound female athlete.

Diets containing 2, calories daily are often appropriate for sedentary men ages 19 to 30, moderately active men ages 31 to 50 and active men over age 50, according to the Dietary Guidelines for Americans Active men under age 50 will likely lose weight eating just 2, calories a day, because they often require 2, to 3, calories daily just to maintain their current weights. A sample, 2,calorie plan includes 2 cups of fruits, 3. A sample healthy 2,calorie menu may consist of two slices of whole-wheat bread, 1 tablespoon of peanut butter, 1 cup of blueberries, 1 cup of low-fat milk and four egg whites for breakfast; 1 cup of plain low-fat yogurt and 1 cup of sliced bananas for a snack; 3 ounces of grilled chicken breast, 3 cups of leafy greens, 2 tablespoons of Italian salad dressing, 1 cup of cherry tomatoes and 1 cup of cooked quinoa for lunch.

You afternoon snack might include of 1.