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Numbers of Intake carlories per day for each person depends on many different variables. Stuff like normal daily tasks at your work environment, normal daily tasks from your "after work" play, how fast of metabolism and current stress levels (yes, even more stress burns extra calories). It's like looking at a V6 engine and asking how much MPGs one thinks it should get. Too many variables to even try to guess. One's unique body is much the same thing. And yes, many different specialized (and very detailed) books have been written on your "seems like" a very simple question.
With this in mind, may I suggest you start a daily log - for your `average` 1 week of life. For each day for 7 "average" days, write down your food intake, write down your food amounts, write down your exercise tasks, write down your exercise time, etc. etc. Even walking up/down stairs at your work should be recorded. Write down everything that is both food and exercise task related. Call it "your initial baseline".
Using Carolie King web site, look up each food item and write down the "average" calories for each food item. For example, simple 1 x small Red apple (raw) = 55 Calories. To burn these calories off, one would need to perform one of the following:
15 mins of walking
6 mins of jogging
5 mins of swimming
8 mins of cycling
Source info:
At end of every day, determine if you need to eat less calories or perform more exercise. Or, perhaps a combination of both. (???) From a simple "white board" diagram, one wants their daily calorie intake to be LESS and Exercise calories burn to be MORE. Thus, forcing one's body to "burn off" some of their previously stored extra body fat. Again, this works in theory.
From a high level perspective, I remember 1,500 calories for small / inactive bodies, 2,000 calories for medium / normal exercise bodies and 2,500 calories for larger / more active bodies. Add more calories for active professionals - like ER Nurse, Teachers, etc. - who are always running on their feet. Again, each body is different. But from a white board "baseline" calculation perspective, this might help.
For food intake, may I suggest one follows their country's Food Guide. For example:
American Food Guide at:
Canadian Food Guide at:
For another cool web site, surf:
Hope this helps...
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