Figuring Out the Ideal Calorie Intake

• The ideal calorie intake is one that doesn't add excess weight and keeps the metabolism going at a healthy clip. Michele Turcotte, contributing expert for the Diet Channel, says, "For general healthy eating, many registered dietitians recommend eating three meals and two to three snacks daily." There are several ways to figure this number out, including online calculators and specialty scales that measure the number electronically. To arrive at this number, a person figures out their basal metabolic rate using weight and height, then multiplies this by a factor of 1.2 to 1.9 (the activity level). The most precise measurements come from a nutritionist or doctor that can take into accounts different health and activity factors for a balanced result.
  
  

• Turcotte states, "Women need fewer calories than men because they have less muscle and burn less calories throughout the day." Ideally, women should consume 300 to 500 calories per meal, with two snacks that have a max caloric amount of 200 calories. These amounts are lower for women who are largely sedentary and higher for active ladies. Women should also eat more calories during pregnancy to fuel the body's increased demands for energy and nutrition.
  
  

Women's Caloric Intake for Weight Loss

• A key point to weight loss is limiting caloric intake so that it falls below the recommended maintenance amount. However, it's no good to go too low, since the body then thinks that it's starving, triggering preservation of calories and breakdown of muscle tissue. The best sources of calories are fiber-rich foods and clean proteins. According to health writer Kelley Herring, "Organic veggies and low-sugar fruits that are packed with fiber require more 'processing' by the body, which means more calories are burned during digestion." To get the most from protein and fiber, try high-fiber whey protein powders and shakes, mixed with a selection of healthy foods.