How to Increase Calorie Intake Without Gaining Weight?

It’s important to know that your recommended calorie intake mainly depends on various factors, like age and activity level.

Women Need to take 1,600-2,400 daily calories to maintain their weight. Men need 2,000-3,000 calories, and eating fewer can lead to weight loss.

However, if you consider caloric intake as load capacity, you can easily believe that more energy is required to deal effectively with increased caloric intake.

Reducing the number of calories you eat daily might be effective in weight loss. Conversely, figuring out how many calories you should eat might be tricky. And it depends on a variety of factors. It includes your age, sex, size, and activity level.

How Many Calories Should You Eat On Average?

As mentioned earlier, the number of calories you should eat daily depends on numerous factors. It includes your weight, height, activity level, and metabolic health.

When trying to lose weight, it is important to create a calorie deficit by consuming fewer calories than you normally do. Most people choose to combine the two and eat less while being more physically active.

Still, it is essential to ensure that you are eating enough calories to provide your body with the crucial high calorie nutrition drinks, even if you try to lose weight.

Here is a closer look at how many calories you should eat based on recommendations:

One of the most important parts of any weight loss plan is sustainability. And this is why many experts recommend small calorie reductions to promote sustainable weight loss. Most of the fed diets recommend restricting your calorie intake to around 1,000- 1,200 calories per day.

While cutting your calorie intake too drastically not causes serious side effects but also increases the risk of nutritional deficiencies. Thus, it results in metabolic changes that make long-term weight maintenance difficult.

Look at the following table chart:

Women

AgeDaily Calorie Requirements
19-30 years2,000-2,400 calories
31-59 years1,800-2,200 calories
60+ Years1,600-2000 calories
Women’s Daily Calorie Requirements Chart
  • Most women between the aged of 19-30 require 2,000-2,400 calories per day to maintain their weight.
  • Women between the ages of 31-59 have lower energy needs, and in this age group, one should consume 1,800-2,200 calories per day to maintain their body weight.
  • Women over 60 require fewer calories and must take around 1,600-2,000 calories per day to maintain their weight. Remember that the number of calories you need may fall on the high or low end of this range.

And depending on how active you are, your height, weight, and health status. But these estimates don’t apply to pregnant women as they need more calories.

Men

AgeDaily Calorie Requirements
19-30 years2,400-3,000 calories
31-59 years2,200-3,000 calories
60+ Years2,000-2600 calories
Men’s Daily Calorie Requirements Chart

Energy needs start getting decrease as you get older. And in fact, men between the ages of 31-59 need about 2,200-3,000 calories per day. Whereas men over 60 generally require 2,000-2,600 calories.

Men who are very active or have certain health conditions may require more calories. Also, the number you need within these ranges varies based on your height and weight.

Children

AgeDaily Calorie Requirements
2-4 yearsMale: 1,000–1,600 calories
Female: 1,000–1,400 calories
5-8 yearsMale: 1,200–2,000 calories
Female: 1,200–1,800 calories
9-13 yearsMale: 1,600–2,600 calories
Female: 1,400–2,200 calories
14-18 yearsMale: 2,000–3,200 calories
Female: 1,800–2,400 calories
Children’s Daily Calorie Requirements Chart

Children have varying calorie needs based on age, size, and activity level. The energy needs of children and teens are based on their sex and age. A 3-year-old child needs only 1,200 calories, but a teenager can require closer to 3,000 calories.

However, it would help if you kept in mind that there is typically no need to count calories for growing children and teens. Cutting a child’s calories may increase their risk of nutritional deficiencies, slow growth, and unhealthy relationship with food and eating disorders.

To encourage and promote regular physical activity in your kids, you must go for nestle boost very high-calorie drink and make them active.

How To Reduce Calorie Intake?

Although decreasing the number of calories you consume can be effective for weight loss and cutting calories. For example, choosing more nutrient-dense foods, think of whole grains, nuts, vegetables, and fruits.

Look At The Following Strategies That Help In Losing Weight

1: Eat More Protein

When it comes to losing weight, protein is essential, and studies show that increasing your protein intake may help keep you full and curb your appetite. Protein may also help fight cravings, and high-protein snacks can help enhance feelings of fullness and decrease hunger and thirst.

In addition to promoting weight loss, maintaining a high-protein diet may help in preventing or reducing weight regain and support in maintaining muscle mass.

So, if you want long-lasting, sustainable weight loss, you must consider increasing your protein intake by eating more eggs, meat, nuts, or legumes.

2: Boost® Very High-Calorie Nutritional Drink

  • BOOST Very High Calorie is a nutrient-packed nutritional drink with 530 calories in a small volume. Its consistency is thicker than the other dietary drinks. You can sip it slowly over time.
  • The highest-calorie boost drink provides 530 nutrient-rich calories, 22 grams of protein, and 26 vitamins and minerals per 8 fl oz serving.
  • Boost® Very High Calorie is a calorically nutrient-packed nutrition drink and can be used as a snack or a mini meal for those with low appetites. These are available in Vanilla, Strawberry, and Chocolate Flavors.
  • Boost Nutritional drinks provide protein, vitamins, and calories to help in boosting energy.
  • Whether you want extra protein, fewer sugars, more calories, or few, it is great nutrition for everyday living.
BrandNestlé
Item NameBoost® Very High-Calorie Nutritional Drink
Item FormLiquid
Diet TypeVegetarian
FlavorChocolate, Very Vanilla, Creamy Strawberry
Product BenefitsNutritional Support, Preserve lean muscle mass and support weight goals
Calorie Count2.25 kcal/ml

3: Drink more water

One simple thing you can do for your health is to drink plenty of water, and adequate hydration is associated with improved brain health and reduced kidney stones.

While drinking water immediately before taking meals may help in reducing hunger and help you eat fewer calories. You can also try other unsweetened beverages like Coffee and tea to meet your hydration needs.

Wrapping Up

One can use a calorie counter or tracker for atleast a few days to see the number of calories, proteins, carbs, fiber, vitamins, and minerals when eating. It is an easy and effective way to identify any gaps in your diet, and you can make modifications to ensure that you get enough nutrients your body requires.

Master James
Master James
Master James, a versatile wordsmith, possesses an unparalleled ability to delve into the depths of the General Niche, exploring a myriad of topics with finesse. His literary prowess extends across the vast tapestry of the USA, crafting engaging narratives that captivate readers from coast to coast. With a keen eye for detail and a passion for knowledge, Master James weaves together insightful perspectives on a broad spectrum of subjects, creating a literary landscape that mirrors the rich diversity of the American experience.

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