How Many Calories Are in a Can of Tuna

You probably know that there aren't whatever quick fixes or magic bullets for fatty loss or muscle gain.

That is, you know that yous demand to control your calorie intake if you want to lose weight, gain musculus, or maintain your weight.

But how many calories should yous eat?

You've probably heard that men should consume 2,500 calories per day to maintain their weight and women should eat 2,000 calories per day.

The truth, though, is that these numbers only work for some people, some of the time.

Research shows that instead of sticking to these (by and large arbitrary) calorie targets, you should optimize your calorie intake for your body, lifestyle, and goals.

And that'southward what you're going to learn how to practice in this article.

By the cease of information technology, you lot're not only going to know how many calories you lot should swallow every day, just as well:

• How to set upwardly your "macros" to optimize fat loss and muscle gain
• How to lose, proceeds, or maintain your weight eating foods yous actually like
• How unlike nutrient choices affect your power to lose weight
• And more!

Let's go started!

(Or if you'd adopt to skip all of the scientific mumbo jumbo, and you just desire to know how many calories, how much of each macronutrient, and which foods you should eat to attain your goals, no problem! Just have the Legion Diet Quiz , and in less than a minute, yous'll know exactly what diet is right for you. Click here to check it out .)

Tabular array of Contents

• What Is a Calorie?
• How Many Calories Should You Consume to Maintain Your Weight?
• Women
• Men
• Children
• How Many Calories You Should Eat
• How Many Calories Should You Eat to Lose Weight?
• How to Turn Your Calorie Target into Macronutrient Targets
• The All-time Fashion to Count Calories to Lose Weight
• FAQ #1: How can I eat less without feeling hungry?
• FAQ #2: Should I eat less or practise more to lose weight?
• FAQ #3: How many calories should I swallow to gain muscle?
• FAQ #iv: Can I eat more if I exercise more?

What Is a Calorie?

A calorie is a unit for free energy.

One calorie is the amount of energy it takes to heat one kilogram of h2o ane degree Celsius (likewise chosen a kilocalorie or Calorie with a uppercase "C").

Nosotros tin mensurate the amount of energy contained in food and the amount of energy our bodies burn, in calories.

How Many Calories Should You Consume to Maintain Your Weight?

How many calories you should eat per twenty-four hour period to maintain your weight depends on a variety of factors, including your:

• Body weight
• Body fat percentage
• Activity levels
• Age
• Diet
• And a few other variables

Thus, the number of calories you need to maintain your weight is very individual, and also changes over time. That said, you tin can usually arrive at a decent judge of your current calorie needs using just your body weight and activeness levels.

Women

Most women between the ages of 20 and 50 who are physically active (merely not following a conditioning routine) and at a salubrious trunk weight need to eat around i,700 calories per day to maintain their weight.

Women who are older than 50 sometimes need to consume less than this, generally because they accept less muscle mass and are less active . Although your metabolism does pass up slightly with age, almost of the decrease is due to exercising less and losing muscle mass—non an innate drop in your metabolism.

The skillful news is you lot can counteract many of the hormonal hindrances associated with menopause that brand maintaining your weight more than difficult by eating a healthy diet and taking regular exercise .

Women who are younger than twenty sometimes need to eat more than this, although their calorie needs vary greatly depending on how active they are. That is, agile young women demand to eat a lot more than sedentary ones. Or in other words, being young doesn't necessarily mean you should swallow more older folks—it depends on your activity levels.

Ironically, overweight women (a trunk mass index of greater than 25) generally need to eat more to maintain their weight than normal weight women. This is because your torso burns a fair number of calories maintaining and moving your excess torso weight—sometimes over a thousand calories per twenty-four hours .

Men

Most men betwixt the ages of 20 and fifty who are physically agile (but not following a workout routine) and at a healthy body weight need to swallow around 2,200 calories per mean solar day to maintain their weight.

Men who are older than 50 often need to swallow slightly less than this, equally they generally accept less musculus mass and are less active. Although your metabolism does decline slightly with age, well-nigh of the decrease is due to exercising less and losing muscle mass—not an innate drop in your metabolism.

Men who are younger than xx sometimes demand to eat more than than this, although their calorie needs vary profoundly depending on their activity levels. Merely put, active young men demand to eat a lot more than than sedentary ones. Or in other words, being young doesn't necessarily mean you lot should eat more than older folks—it depends on your activity levels.

Ironically, overweight men (a body mass index of greater than 25) more often than not need to consume more than to maintain their weight than normal weight men. This is because your torso burns a off-white number of calories maintaining and moving your excess body weight—sometimes over a thousand calories per twenty-four hour period.

Children

Many people call up that kids can consume equally much as they want without worrying nigh weight gain, but the staggering ascension in childhood obesity puts lie to this notion.

In fact, children generally need to eat far less than adults for i simple reason: they're smaller.

Even if a child is very active, they're still moving around a very small corporeality of weight, then they simply don't burn that many calories.

For example, babies only demand to eat around lxxx to 120 calories per kilogram of body weight per day to support salubrious development. (For example, a 4-calendar month old, 18-pound/viii-kilogram infant would need to eat almost 700 calories per day).

The average toddler (1-to-3 year former) only needs to swallow about 1,000 calories per twenty-four hour period.

And the average "tween" (~four to 10 years old) only needs to eat around i,200 to 2,000 calories per solar day depending on their age, body weight, and activity level.

Hither's a helpful chart for estimating how many calories your child should swallow based on their age, gender, and activeness level:

Remember, though, that these numbers are merely estimates—non verbal prescriptions. In fact, counting calories is mostly unnecessary (and even counterproductive) for children.

Instead, the best way to make sure they eat enough to support good for you growth and evolution is to provide plenty of healthy food options throughout the day, and let them eat when hungry and finish eating when they're full, and make sure they stay agile.

How Many Calories Yous Should Eat

There are three ways I recommend to calculate how many calories you should swallow per day:

1. Enter your gender, weight, height, and age in the Legion Calorie Estimator . This is the virtually accurate method.
2. Multiply your weight in pounds by 14 to sixteen, with women and less active people using the lower end of this range, and men and more active people using the upper finish of this range. This method is slightly less accurate, but more convenient than the first option.
3. Use the charts below to estimate how many calories y'all should swallow based on your gender, historic period, and activity level. This method is the to the lowest degree accurate, but also very simple and fast.

How Many Calories Should You Consume to Lose Weight?

Losing weight effectively requires you to walk a tightrope.

Yous want to cutting your calories plenty then that you experience consequent, encouraging weight loss, but not and so much that y'all start experiencing lethargy, cravings, and musculus loss.

Then, what'south this magic number?

Well, we can thank researchers at the University of Jyväskylä for an answer!

In a study they conducted, the researchers had xv male national and international level track and field jumpers and sprinters maintain a daily calorie deficit of 300 calories (~10% deficit) or 750 calories (~24% arrears). Both groups continued with their normal training plan and ate a high-poly peptide diet .

After iv weeks, the first group lost very little fat and musculus, and the 2d group lost, on boilerplate, about four pounds of fatty and very piffling muscle. And neither group experienced any negative side effects to speak of.

These findings completely jive with my feel both with my body and the thousands of people I've worked with: a calorie deficit of around 20 to 25% seems to be the sweet spot for losing fat quickly without losing muscle, spoiling your mood, or disrupting your performance in the gym.

This works out to a weekly charge per unit of weight loss of about 1 to 2 pounds for almost people.

How to Turn Your Calorie Target into Macronutrient Targets

Later estimating how many calories you need to maintain your weight, the next step is to plow your calorie target into macronutrient targets.

A macronutrient is a nutrient your body needs in relatively large amounts to survive, with the main ones being protein, carbohydrate, and fat. In the fitness space, they're generally referred to as "macros."

The reason you desire to turn your calorie target into macronutrient targets, is that your macronutrient intake has a significant impact on your body composition . In other words, while calories alone dictate how much weight you lose or gain, your macronutrient intake largely dictates whether you lot lose or gain fatty or muscle.

By eating the right amount of protein, carbs, and fat, you tin can ensure that most of the weight you lose while "cutting" is from fatty—not muscle. And equally a corollary, you can too ensure that most of the weight y'all gain while lean bulking is from muscle, not fat.

The exact number of calories yous go from protein, carbs, and fatty depends on your preferences and goals, merely hither's what I typically recommend.

When you desire to lose weight, get . . .

• 40% of your calories from protein
• 30% of your calories from carbs
• 30% of your calories from fat

These guidelines modify slightly if y'all're already lean and looking to get leaner, in which example it's mostly best to get 1 to 1.2 grams protein per pound of trunk weight, 20% of your calories from fatty, and the rest from carbs.

When you want to maintain your weight or proceeds muscle, get . . .

• 30% of your calories from poly peptide
• 30 to twoscore% of your calories from carbs
• twenty to 30% of your calories from fat

Typically, this works out to around 0.viii to i.2 grams of poly peptide, 0.75 to 1.25 grams of carbs, and 0.2 to 0.three grams of fat per pound of body weight per day for most people.

Once yous know what percentage of your calories you want to come from protein, carbs, and fat, open the Legion Macronutrient Estimator to catechumen these percentages into grams.

Or, you lot can do the math yourself using the following formulas:

Grams of Protein Per Solar day = (Full Calories x Percentage of Calories from Poly peptide) / 4

Grams of Carbs Per Day = (Total Calories x Per centum of Calories from Carbs) / 4

Grams of Fat Per Twenty-four hours = (Total Calories x Percentage of Calories from Fat) / 4

For example, if yous desire to eat 2,000 calories per day while losing weight, the formulas would look like this:

Grams of Poly peptide Per Day = (2,000 ten 40%) / 4

Grams of Carbs Per Day = (two,000 x 30%) / four

Grams of Fat Per Mean solar day = (2,000 x thirty%) / 9

Then, the results would wait like this:

• 200 grams of protein per 24-hour interval
• 150 grams of carbs per day
• ~65 grams of fat per day

For a total of 2,000 calories per solar day.

The Best Way to Count Calories to Lose Weight

First things kickoff—do y'all even need to count calories to lose weight?

Not necessarily, only yous do need to maintain a calorie deficit to lose weight, and counting calories is an constructive way to do this.

That said, most people find that counting calories on the fly (usually by entering the foods they consume throughout the day into a calorie tracking app) becomes a burden. Yous inevitably waste time debating over what to eat and working out how much y'all can consume and you lot increase the likelihood of mistakes, similar forgetting to log every calorie or mistakenly logging more than or less than you lot really ate.

Ii alternative methods for controlling calories are intuitive eating and meal planning .

Intuitive eating tin piece of work well for maintaining your body composition if you're already following a fairly healthy diet, but it doesn't work as well for losing weight or establishing salubrious eating habits .

Meal planning tends to exist the best arroyo, as it's just as effective for controlling your calorie intake as calorie counting (and more than effective than intuitive eating), but requires less time, free energy, and attention and thus tends to be more enjoyable and sustainable.

The get-go thing you lot'll need to create an effective meal plan is a food scale and then you lot tin weigh the foods you eat.

While eyeballing portions is amend than nothing, information technology'south too piece of cake to mess up, and especially when you lot're aiming for a moderate, relatively modest calorie arrears.

From at that place, y'all can employ a food database similar Self Nutrition DATA , the USDA Food Limerick Database , CalorieKing , or an app like MyFitnessPal , MyMacros+ , or Cronometer to plan and continue rail of everything yous eat throughout the day.

And so, you can use this data to create a meal plan that ensures y'all can striking your calorie and macro targets eating the foods you like every single twenty-four hours.

(And again, if you experience confused about how many calories, how much of each macronutrient, and which foods you should eat to reach your goals, accept the Legion Diet Quiz to learn exactly what diet is right for you.)

FAQ #1: How tin can I consume less without feeling hungry?

The easiest way to curb hunger when cut is to make some unproblematic changes to your diet.

Assuming you're eating plenty of protein, the following tips can assist y'all control your ambition:

• Eat more fiber (and soluble fiber in item).
• Drink more water .
• Eat fewer calorie-dense foods . This means eating less cookies, sugary drinks, oils, and fatty meats, and the like, and more vegetables, fruits, legumes, and lean meat and dairy.
• Get plenty slumber

Recommended Reading: 8 Ways to Improve Hunger Command and Weight Loss

FAQ #2: Should I swallow less or exercise more to lose weight?

Both!

Research shows that the about efficient mode to lose fat and maintain (or proceeds) musculus is through a combination of calorie restriction and exercise. Specifically, strength grooming is the most beneficial kind of exercise for weight loss, but information technology'southward also helpful to do a moderate amount of "cardio" (endurance training) likewise.

Recommended Reading: The Best Fashion to Lose Weight Fast with Exercise

FAQ #iii: How many calories should I eat to gain muscle?

If yous're new to lifting weights (you've been following a proper forcefulness training and diet programme for two years or less) you lot should consume enough calories to gain about 1 to two% of your body weight per month or 0.25 to 0.5% per week.

The reason information technology's all-time to set weight-proceeds targets in terms of months instead of weeks, is that the actual amount of weight you should be gaining tends to be fairly small. For case, if you're a 160-pound homo, 0.25 to 0.five% of torso weight per week would be around 0.iv to 0.viii pounds per week. That'south hard to track on a weekly basis, which is why monthly benchmarks are the way to become (in this case, 1.vi to 3.2 pounds per calendar month).

If y'all're an intermediate or advanced weightlifter (you've been post-obit a proper strength training and diet programme for more than 2 years), you should eat enough calories to gain 0.v to 1% of your body weight per month.

Recommended Reading: The Ultimate Guide to Bulking Up (Without Only Getting Fat)

FAQ #4: Tin can I consume more if I practice more?

This depends on whether your goal is to lose weight, gain weight, or maintain your weight.

If your goal is to lose weight, you shouldn't "consume back" the calories you burn working out. The calories you lot burn from practise are already taken into business relationship when you estimate your calorie needs using the methods explained in this article. Thus, if you eat more to recoup for the calories burned during practise, you're just reducing the size of your calorie deficit and slowing down your weight loss (or halting it altogether).

If your goal is to gain weight, you should gauge how many calories you demand to proceeds weight based on your current practice plan, and then arrange as needed. That is, if you aren't gaining weight, gradually increase your calorie intake until y'all are.

If your goal is to maintain your weight, you should only increase your calorie intake if yous commencement losing weight or significantly increase how much you're exercising per week (which will cause you to lose weight if you don't eat more).

Recommended Reading: Good Question: Should You Eat Back the Calories You Burn from Practise?

+ Scientific References

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2. Miller, T., Mull, S., Aragon, A. A., Krieger, J., & Schoenfeld, B. J. (2018). Resistance grooming combined with nutrition decreases body fat while preserving lean mass independent of resting metabolic rate: A randomized trial. International Journal of Sport Nutrition and Practice Metabolism, 28(1), 46–54. https://doi.org/x.1123/ijsnem.2017-0221
3. Huovinen, H. T., Hulmi, J. J., Isolehto, J., Kyröläinen, H., Puurtinen, R., Karila, T., Mackala, Chiliad., & Mero, A. A. (2015). Body composition and power performance improved after weight reduction in male person athletes without hampering hormonal balance. Journal of Force and Conditioning Research, 29(1), 29–36. https://doi.org/10.1519/JSC.0000000000000619
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