New Week - New Newsletter!
Hey everyone, week 3 Newsletter of January 2022 from Team IF!
Here we go!
How Much Calories Should You Eat?
When you ask, “how much should I eat?” it really depends on several key personal factors. Your calorie needs are unique—based on your age, metabolism, activity level, and perhaps most importantly, your goal, whether it’s weight loss, muscle gain, or overall health maintenance. While the general recommendation is around 2,000 calories per day for women and 2,500 for men, these numbers serve only as broad benchmarks and are unlikely to perfectly fit every individual’s needs. So what determines how much energy you should consume throughout the day?
Calories represent the energy your body draws from food and drink, fueling everything from basic bodily functions to intense physical activity. Factors influencing how much you should eat include:
Your age – For example, children and teenagers often require more energy to support growth and development.
Your lifestyle – Physical activity levels have a direct impact on calorie requirements. Those who are more active will burn more energy.
Your size – Both height and weight influence your metabolism and how quickly your body uses energy, which means larger individuals may need more calories.
Additional variables can alter how much energy you expend each day:
Hormones—such as thyroid hormones—can accelerate or slow down your metabolism, affecting your daily calorie needs.
Certain medications, like glucocorticoids used for inflammation, can impact how many calories you burn or store.
Health status—being unwell can sometimes temporarily increase or decrease your baseline energy expenditure.
If you are healthy and have no conditions affecting your metabolism or energy requirements, you can estimate your daily calorie expenditure to help determine how much you should eat to reach your goal. If you are aiming for weight loss, maintenance, or muscle gain, knowing your target calorie intake is essential for progress. A helpful resource is www.tdeecalculator.net—a Total Daily Energy Expenditure calculator, which I’ve found to be accurate and straightforward when planning how much you should eat based on your goal and activity level. Give it a try and see how it helps you better understand your own needs.
Fitness Tip of the Week:
Set a Goal That Really Excites You
Choosing your goal is one of the most important steps to finding motivation along your fitness journey. Goals that genuinely excite you are powerful, driving both commitment and personal transformation. When you have a meaningful purpose behind your actions—whether in fitness, personal development, or business—you’re far more likely to stick with the plan, overcome obstacles, and enjoy lasting change. Pick a goal that’s bold enough to spark enthusiasm every single day. Imagine a target that turns heads and makes people ask, “You want to achieve what?” That energy will carry you through the tough days. Remember, if your goal doesn’t inspire you to jump out of bed and work towards it every morning, you should consider aiming higher. The right goal fuels happiness, self-belief, and lasting results.