How Many Calories Does Your Body Need?

How Many Calories Does Your Body Need?

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Like clothing, calorie counts aren’t one size fits all. With this new realization comes a new craze: calorie shifting. You can cut the amount of calories you take in daily and change up (Or shift) your main source of energy and lose weight. Knowing how many calories your body needs to give you enough energy throughout the day is a key to losing weight and keeping it off. But not knowing how to properly reduce certain nutrients makes it a dangerous diet.

The average person is recommended to eat 2,000 calories a day. This provides an individual with an optimal diet in which the body receives an adequate amount of nutrition to keep going throughout the day. However, both a smaller-framed person and someone who is not active should have a lower caloric intake. There is a healthy way to determine your caloric intake by removing certain foods without bringing on long-term detrimental results to your organs, muscles and bones.  

When you are cutting calories, make sure you are not cutting things your body needs. Here are some tips for calorie shifting:  

Design your 1,300 to 2,000 calorie meal plan:

  • Cut calories and stay healthy! Eat five meals a day and have something to drink both with and between meals. Fluids are also important to a successful diet.
  • Add one to two glasses of water with a half to one whole lemon each day. You may also drink one to two cups of tea each day. (Oolong tea burns more than 157 percent fat than green tea and has become the most popular tea designed to accelerate weight loss).

A typical 2,000 calorie recommended meal plan includes the following:

  • 4 Fruits – 240 calories,
  • 6 Vegetables – 290 Calories,
  • 5 servings Bread – 200 calories,
  • 3 Milk/Dairy – 300 Calories,
  • 2 Meats or Fish – 600 Calories,
  • 3 Fats – 360 calories. 


  • Aunt Millies Bread, whole or multi-grain. (Two slices is only one serving and 80 Calories and will save you 200 calories!)
  • Oatmeal
  • Fruit
  • One percent or skim milk
  • One tsp. healthy fat (Oil or butter)


  • Fruit
  • One bread (Two graham crackers)


  • Three ounces fish or lean meat
  • Two slices of bread, whole or multi-grain
  • Salad with one to two vegetables
  • Salt or fat-free dressing
  • Bread
  • Fruit


  • Vegetable
  • Nuts, one ounce (Optional protein)


  • Three ounces fish or lean meat
  • Two vegetables
  • Fruit, pasta or rice (Bread)
  • One ounce skim milk
  • Low-fat dessert
  • Healthy fat used for cooking (Such as extra virgin olive oil)

You can reduce 1,350 nutritional calories by removing the following from your diet:

  • Any three bread servings (160 calories)
  • One meat serving (300 calories)
  • One fat Serving (120 calories)
  • Milk/Dairy (100 calories)
  • Your total removed calories will equal 640 calories.


For more information about calorie shifting, click here and for more great articles on nutrition facts, health hints, dietary intake and recipes, check out Eat Know How.




Photo: Neysa Ruhl Photography
Location: Gateway Quarter
Model: Vicki Hiance

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