Calorie Intake Per Day: To keep the body healthy, it is considered most important to keep the diet right. Be it weight loss or controlling diabetes, doctors say that for all these, it is important that you consume a low-calorie and high-fiber diet. The basic mantra of good health and good fitness is to burn more calories through physical exertion than the calories you are taking from the diet.

Our body needs energy to keep functioning properly; calories work as energy for us. But, if it gets accumulated more in the body and the expenditure is less, then both body weight and diseases start increasing.

The World Health Organization (WHO) report for the year 2023 says that more than 1 billion people around the world are struggling with obesity, a large number of whom are consuming more calories than required daily. According to the Indian Council of Medical Research (ICMR), 70% of people in urban India eat things containing more calories than required.

What should be the daily calorie intake?

Health experts say that if we take calories according to our requirement or keep burning calories, then it not only keeps the weight under control, but also prevents diseases like type-2 diabetes, high blood pressure, heart disease, and fatty liver. Now the question is how many calories should we consume daily, and what is the effect on the body if we consume more or fewer calories?

Nutritionists say that calories are a measure of energy. Whatever work our body does, it requires energy. We mainly get it from things containing carbohydrates, protein, and fat. It can be understood like this that 1 gram of carbohydrate is equal to 4 calories. 4 calories are obtained from 1 gram of protein, 9 calories from 1 gram of fat.

According to ICMR, the need for calories depends on age, sex, weight, height, and physical activity level.

According to nutritionists, adult men require 2400-2600 calories daily, women require 2100 calories, and children and adolescents require 2200-2600 calories daily.

What are the disadvantages of high calories?
If you consume more calories than the prescribed amount, it can have many negative effects on the body. Consuming more calories increases the risk of weight gain; excess calories start accumulating in the body as fat. Apart from this, you may also have insulin resistance over time, which is considered to be the cause of type 2 diabetes.

Excess calories can also increase the risk of problems like heart disease, high blood pressure, and metabolic syndrome.

Are low calories also not good?

Excess calories are dangerous; along with this, its deficiency can also have a negative effect on your health. Low calories make you weak, taking very few calories weakens the muscles. Apart from this, the risk of hair loss and skin damage also increases due to lack of nutrition.

Due to low calories, the risk of hormonal imbalance and irregular periods in women also increases significantly.

How to balance calories?

Health experts say that the need for calories is different for every person. Taking the right amount of calories keeps the body fit and healthy. Therefore, it is important that you maintain a calorie balance.

For this, pay attention to the diet. Include colorful things like vegetables, pulses, fruits, grains in your food plate. Avoid sugar drinks and keep drinking plenty of water. Apart from this, at least 30 minutes of physical activity is necessary every day so that your body keeps burning extra calories and they do not accumulate unnecessarily and turn into fat.

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