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Physical Activity & Caloric Intake

To lose weight or just maintain good health, you must strike a balance between physical activity levels and the number of calories consumed. Our bodies need substantial calories to function. The key to staying healthy is knowing how much is too much.

  1. Caloric Requirements

    • The National Heart, Lung and Blood Institute (NHLBI) notes that active individuals require more calories per day than sedentary people. Teenage and adult males should take in about 400 more calories in a day than their female counterparts.

    Example

    • The NHLBI points out that a moderately active (the equivalent of walking 1.5 to 3 miles daily at 3 to 4 MPH) 19 to 30-year-old male should consume between 2,600 and 2,800 calories per day to fuel his activity. An inactive male of the same age should only take in 2,400 calories daily.

    Caloric Balance

    • The Centers for Disease Control and Prevention (CDC) explains that taking in more calories than you burn creates "caloric excess" in your body, prompting weight gain. The inverse, known as "caloric deficit," fosters weight loss. To maintain your weight strive for "caloric balance."

    Function

    • To lose weight, the CDC says you must burn 3,500 calories to lose a pound. This can be achieved with physical activity or by slashing your caloric intake by 3,500 calories over time.

    Misconceptions

    • The CDC strikes down the myth that eating at night provokes weight gain. It counters that the number of calories you take in versus the number you burn through physical activity over 24 hours is what matters.

    Benefits

    • Proper eating and regular exercise resulting in even modest weight loss can lower blood pressure and improve cholesterol levels, according to the CDC.

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