These days, calories are really getting a bad rap. We blame them for obesity, ban them when we want to lose weight, and make them the sole reason behind our guilty consciences. If you’re feeling bad about a piece of cake, it’s a calorie issue. And if you’re hoping to drop a few pounds, you count them like crazy.

But the thing is we need calories. Calories provide energy for our bodies and allow us to function on a daily basis. As long as you’re not eating too many or too few, then calories can be your friend. The recommended daily calorie intake that you should have in your diet varies depending on your age, gender, height, weight, and level of activity. But there are some basic guidelines you can follow to ensure you’re eating healthy.

The FDA presents two suggested calorie intake levels, each with a guideline of 30% of total intake from fat calories. For a female adult the level is around 2,000 calories per day, with 600 fat calories. For a male adult the level is around 2,500 calories per day, with 750 fat calories.

The calorie intake levels above are suggested if you’re trying to maintain a healthy weight. If you are trying to lose weight, you should eat less than the suggested calorie intake amount to lose that weight.

However, a very low calorie diet can be just as bad for you as consuming too many calories. It’s important to find a healthy balance between calorie intake and calories burned. Some extremely low calorie diets cause severe side effects. Remember, there is no need to starve yourself if you’re looking to lose weight.

With a calorie controlled diet from Bistro MD, calories are strictly watched but portions are large. That way you’re eating fewer calories than you’re burning but you’re still satisfied and energized.

When you exercise your body burns calories at a faster rate. That means your recommended calorie intake should be slightly higher than the average. Remember, if you consume the recommended intake amounts then calories can be your friend. Just don’t abuse them or they’ll become more of an enemy!

Caroline J. Cederquist, MD