When talking about calories, there are food calories, the calories you eat, and net calories, the total calories you have when you combine eating with physical activity. For example, world record swimmer Michael Phelps has low body fat, despite eating an average of 12,000 calories a day.
How does he do this and stay in shape? He practices all day, burning tremendous amounts of calories. This brings his net calories down to a reasonable level.
To maintain your weight, you should eat 10 net calories for each pound of body weight.
There are 3,500 calories in a pound of body fat. If you're on a diet, you'll need to eat 3,500-7,000 net calories less per week to lose the recommended 1-2lbs. That's 500-1,000 fewer calories per day. Your food calories should never be less than 65% of your maintenance level.
You can calculate the amount of calories burned for almost any exercise here:
Population-wide, the average woman needs 2,000 calories per day, and the average man 2,500.
Posted 3746 day ago