你每天需要攝入多少卡路里

Whether you notice it or not, most generic nutrition and dietary recommendations are made based on a 2,000 calorie per day diet. Most nutrition labels, for example, will calculate the percentage of your recommended daily intake of any given nutrient on a 2,000 calorie diet (via US News). This number was created in the 1990s based on self-reported surveys of Americans sharing how much they ate in a day. After compiling the data, researchers concluded that 2,000 calories per day was an average number they could work from.

不管你是否注意到，大多數(shù)一般的營養(yǎng)和飲食建議都是基于每天2000卡路里的飲食。例如，大多數(shù)營養(yǎng)標簽都會計算2000卡路里飲食中任何特定營養(yǎng)素的推薦每日攝入量百分比。這個數(shù)字是在20世紀90年代建立的，它是基于美國人分享他們一天吃了多少的自我報告調(diào)查。在整理數(shù)據(jù)后，研究人員得出結(jié)論，每天攝入2000卡路里是他們工作的平均值。

It's not surprising, then, to find that this number is not right for everyone. The process used to settle on 2,000 calories per day did not take into account an individual's weight, age, fitness level, health conditions, or other factors that can affect how much they should be eating. The number of calories a professional athlete needs will differ from someone who sits at a desk job all day or a teenager who is going through a growth spurt.

因此，發(fā)現(xiàn)這個數(shù)字并不適合所有人也就不足為奇了。每天攝入2000卡路里的過程沒有考慮到個人的體重、年齡、健康水平、健康狀況或其他可能影響他們應(yīng)該攝入多少的因素。一個職業(yè)運動員所需要的卡路里數(shù)量不同于整天坐在辦公桌前的人，也不同于一個正在經(jīng)歷生長高峰期的青少年。

The number of calories you need to eat every day will depend on many factors. Some of these include your age, weight, sex, activity level, health conditions, and fitness goals. The safest and most accurate way to find your ideal calorie goal is to meet with a registered dietician. However, there are some resources available to help you find a rough calculation on your own.

你每天需要攝入多少卡路里取決于許多因素。其中包括你的年齡、體重、性別、活動水平、健康狀況和健身目標。找到理想卡路里目標的最安全、最準確的方法是咨詢注冊營養(yǎng)師。然而，有一些資源可以幫助您自己找到一個粗略的計算。

Mayo Clinic has an online calculator that lets you enter your age, height, weight, sex, and activity level to determine how many calories you need to maintain your current weight. Healthline has a similar calculator. According to Healthline, you will need to reduce your current calorie intake by about 500 calories per day in order to lose one pound of body weight per week. Generally, a woman's ideal caloric intake will range from 1,500 to 2,500 calories per day and a man's ideal intake will range from 2,100 to 3,000 per day. But again, your caloric needs will be unique to you and your lifestyle.

梅奧診所有一個在線計算器，可以讓你輸入你的年齡、身高、體重、性別和活動水平，以確定維持當(dāng)前體重所需的熱量。Healthline有一個類似的計算器。根據(jù)Healthline介紹，為了每周減掉一磅體重，你需要每天減少500卡路里的熱量攝入。一般來說，女性的理想卡路里攝入量為每天1500至2500卡路里，男性的理想攝入量為每天2100至3000卡路里。但是，你的卡路里需求對你和你的生活方式來說都是獨一無二的。