How many calories you need daily is dependent on age, activity level, body physique and health. If you are healthy and exercise for 30 minutes every day, then you can know how many calories are needed to maintain the current weight. The formula to calculate your calorie requirement is to multiply your total weight in pounds( 1 pounds= 450grams) by 15. For example, if the weight is 150 pounds, then multiply it by 15. That is, you need 2250 calories per day.
Also read: Snacking: Is It Good For You Or Not?
What is the harm in breaching your requirement level?
If the rules of eating are broken again and again, there is definitely danger. Experts say that eating too many unhealthy things at once makes many biochemical changes in the body. For example, triglyceride increases immediately after meals. It can increase the risk of heart attack only after a few hours of eating. Therefore, it is better that we keep healthy diet in order to remain healthy.
What if we break this rule occasionally?
If you always take healthy diet and there is no disease, then you can break the rules on certain occasions. But remember the rule of 90:10 for this. In this, take healthy diet 90 percent of the time and eat food of your choice 10 percent of the time. That is, if you take 3 miles daily, then you will have 21 miles in a week. According to this rule, you can eat anything you like twice a week.
Avoid these things
Meals during the season of weddings and festivals also increase things like sugar, refined flour and salt in the diet. Some people are more sensitive to salt, saturated fat, and added sugar, says Kathy McManus, director of the dietetics department at Brigham and Women’s Hospital, a Harvard-affiliated hospital. If such people are negligent for a few weeks, then things like their blood pressure and cholesterol start getting affected. People who are healthy can eat the things they like on special occasions.