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Healthy Eating

Here you will find tons of information about healthy eating and incorporating the principles of healthy nutrition into your daily life. Built around Dr. Cederquist’s nutritional foundation for healthy weight loss, these articles place a wealth of information right at your fingertips.

How Many Calories Do You Really Need?

Calorie counting can be a difficult task. Let bistroMD explain and help how to manage your daily calorie count.


The Real Deal With Counting Calories

How many calories does that have? That seems to be the most popular question in terms of dieting and weight-loss. However, unfortunately, counting calories is not going to magically help you lose weight. However, if you count calories the right way, it could certainly help.

For example, according to a study by the Institute of Medicine Equation, published on, men and women fall into three different levels of physical activity. These levels will determine the amount of daily calorie.  

These levels range from light, moderate to active physical activity. Keep in mind that this study rounds to the nearest 200 calories. For example, a 31-50-year-old male should consume 2,200 daily calories if he lives a sedentary lifestyle; 2,400-2,600 if he lives a moderately active lifestyle and 2,800-3,000 calories if he lives an active lifestyle. A woman of the same age needs 1,800 daily calories if she lives a sedentary lifestyle; 2,000 if she lives a moderately active lifestyle; and 2,200 if she lives an active lifestyle.

When you look at how many daily calories this study says you should consume, it’s important to keep in mind—the more active you are, the more calories you’re going to burn. This study also does not factor in lifestyle differences, the need for weight-loss or weight-gain and/or specific conditions warranting a special diet.

Those numbers are similar to our program. However, we think you should consume fewer calories.

Our Philosophy Towards Healthy Weight Loss

This is why every bite you take follows this proven approach for healthy weight loss. Our program provides 1,100-1,400 calories daily with 40-50% total caloric intake from lean, adequate protein, 20-25% of calories from healthy fats, and 30-35% from complex carbohydrates to give you a calorie deficit. Your calorie deficit is the amount of calories you’ll burn throughout the day.

We count how many calories you consume for you if you choose to go on one of our innovative diet programs. If you're interested in one of our life changing, innovative programs, we have many to choose from including a weight loss program, gluten free program, heart healthy program and a diabetic program. Just click here to learn more.

Tips For Counting Calories On Your Own

However, if you want to venture out into the world of calorie counting on your own, here are some helpful tips:

So you want to know how many calories you’re consuming on a daily basis, huh?

You should be counting all of the calories you take in, but you need to keep an eye on the food that you get those calories from.

For example, if you enjoy a meal that is rich in fiber, those calories are doing a lot more for you than calories that come from saturated fat. Both calories need to be monitored, but they can’t be considered equal.

Now this begs the question, why has calorie counting become known as the end of all American dieting? In choosing an easy measure—physically counting how many calories we consume—we might be tricking ourselves into feeling better about our health than is medically warranted. Although calorie counting is important, it does not provide the full breadth of what you really need to know when it comes to managing your diet.

Written By bistroMD Team. Published on May 20, 2013. Updated on June 19, 2019.


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