This is a million dollar question and it has a million answers. This is because the numbers will differ for each individual. Just like each of our fingerprints is unique, our individual bodies and digestive systems are unique. Learning to listen to our bodies and having an awareness of general nutrition and what we consume will provide the unique answers for every individual. Knowing the general guidelines and recommendation for specific groups is is the first place to find the right answer for you. According to this article, the numbers vary greatly depending on what group you belong too:
Less-active women and older adults: | 1,600 calories |
Most children, teen girls, active women, and less-active men: | 2,200 calories |
Teen boys, active men, and very active women: | 2,800 calories |
(taken from an article published on the Discovery website) below to see how much fat to eat each day.
Daily Caloric Intake | Maximum Recommended Calories From Fat | Maximum Recommended Grams of Fat* | Maximum Recommended Calories From Saturated Fat** | Maximum Recommended Grams of Saturated Fat |
1,600 | 400 to 560 | 44 to 62 | 112 or less | 12 or less |
1,800 | 450 to 630 | 50 to 70 | 126 or less | 14 or less |
2,000 | 500 to 700 | 56 to 78 | 140 or less | 16 or less |
2,200 | 550 to 770 | 61 to 86 | 154 or less | 17 or less |
2,400 | 600 to 840 | 67 to 93 | 168 or less | 19 or less |
2,600 | 650 to 910 | 72 to 101 | 182 or less | 20 or less |
2,800 | 700 to 980 | 78 to 109 | 196 or less | 22 or less |
Chart comes from
It is important to note that these numbers will change for each individual. Learning to listen to you body and acknowledging when it is hungry and full is good practice if you are striving to consume the correct amount of calories for you. Additionally, according to this blog, listening to your body will tell you when you are hungry, when you are full, and what foods have a positive or negative effect on you. If you can do all of these things, your body will be happily humming along to its own tune.
Once you have determined how many calories to consume each day, use the chart
*This will give you the recommended 25% to 35% or less of your calories from fat.
**This will give you the recommended less than 7% of your calories from saturated fat.
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