Balance calories

It describes the balance of Calories in - the calories of food you eat every day - and Calories out - the calories you burn through basic body functions and physical activity.

Calories consumed must equal calories expended for a person to maintain the same body weight.

Consuming more calories than expended will result in weight gain. Conversely, consuming fewer calories than expended will result in weight loss. 

This can be achieved over time by eating fewer calories, being more physically active, or, best of all, a combination of the two.

Calories Out is Not Equal for Everyone

If you are male you will have a higher BMR -Basal metabolic rate- and burn more calories than if you are female.

Males tend to have a higher percent of muscles in their bodies and this muscle burns more calories than body fat. The exact number is under debate, but it can be anywhere from 20-50 times more.

This may also be why many older adults tend to gain weight - they lose muscle as they age and therefore burn fewer calories. Definitely worth a trip to the gym on a regular basis to lift weights!

If you are taller or heavier you will have a higher BMR and burn more calories than if you are shorter and lighter.

The more you weigh, the more energy it takes to move or maintain your body, therefore you will burn more calories. A BMR for a typical 25 year-old, 130 lb, 5' 2" female is approximately 1400 calories. A 25 year-old man who is 6 ft, 200lbs BMR is approximately 2060 calories. 

Here is a chart of recommended calorie intake by age and sex.

Or Calculate your BMR

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