The daily calorie intake is determined by age, gender and amount of physical activity. For a more accurate calculation, you can additionally take into account height, weight, body mass index, subcutaneous fat thickness, metabolic rate and many other parameters.
For weight loss or muscle gain, it is recommended to use the method of gradually decreasing or increasing calorie intake while monitoring weight, volume and thickness of the subcutaneous fat layer. The average number of calories per day for the last month should be taken as a starting point. An approximate target level can be selected from the list below.
For men with a sedentary lifestyle: 2400 kcal (up to 24 years), 2000 kcal (25-49 years), 1800 kcal (from 50 years).
For women with a sedentary lifestyle: 1900 kcal (up to 24 years), 1700 kcal (25-49 years), 1500 kcal (from 50 years).
For men with an active lifestyle: 3100 kcal (up to 24 years), 2900 kcal (25-49 years), 2500 kcal (from 50 years).
For women with an active lifestyle: 2500 kcal (up to 24 years), 2300 kcal (25-49 years), 2100 kcal (from 50 years).
A hasty reduction of caloric intake by 20% – 30% per day can be detrimental to health. The FatSecret app will help you carefully move towards your set benchmark. You can download FatSecret for free for Android, iOS or mobile Windows at https://antiage.click/en/downloads at the bottom of the page.
In the future, focusing on the dynamics of the thickness of the subcutaneous fat layer and weight, you can accurately determine for yourself the daily caloric intake and the optimal ratio of proteins, fats and carbohydrates to maintain ideal body quality. If the fat layer and weight are growing, you need to eat less and move more. If the weight is quickly decreasing, and there is almost no subcutaneous fat even in the most secret places, you can increase the amount of healthy food, not forgetting about the correct ratio of BJU (proteins, fats, carbohydrates). It is advisable to accompany the calorie surplus with strength training with an emphasis on lagging muscle groups to gain muscle mass instead of fat. This will be good for the future, since the natural aging processes of the body involve the loss of muscle mass and an increase in fat.