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How Many Calories Should I Eat?

One-size-fits-all calorie recommendations do not work. They must be customized to each individual.


To accurately determine your daily calorie amount above, enter your current weight, age, height, and gender into the calculator. Do your best estimate of how much exercise you will be doing.


The results will show how many calories you may eat in order to maintain or lose weight. You don’t need to adjust this depending on your exercise rate – that is factored into the equation.


The maintenance value is the same as what some people call Total Daily Energy Expenditure (TDEE).



As you lose weight you will need to recalculate based on your new weight.

Minimum Daily Calorie Intake

It is difficult to set absolute bottom calorie levels, because everyone has different body composition and activity levels.


Health authorities do set some baselines – these are 1200 calories per day for women, and 1800 calories per day for men.


These absolute rules don’t make sense – are you are sedentary person with little muscle mass? Or someone who is tall, muscular, and exercises a lot? Absolute levels don’t work – but do give us a starting point.

Healthy Foods to Eat for Weight Loss / Keep Fit

You should eat natural, unprocessed foods that humans are genetically adapted to eating. Research shows that such foods are great for health.

To lose weight, you must create a calorie deficit by eating fewer calories than you burn.

By doing so, you force your body to draw energy from its current stores (body fat) regardless of the carbs, fat and protein makeup of your diet.

Choose Nutrient-Dense Foods

Choose the foods that are nutrient-dense contain high levels of nutrients but are relatively low in calories.

Nutrient-dense foods pack fiber, lean protein, healthy fats, vitamins, minerals and other beneficial compounds like phytochemicals.

These include foods like dairy, beans, legumes, whole grains, fruits, vegetables and lean meats and fish.

Many of these foods are also rich in fiber and contain a high percentage of water. Water and fiber help increase feelings of fullness, which can help you eat fewer total calories throughout the day.


Control your daily calories now

GoClean will deliver the healthy meals with low calories to your door step at your convenience. All the meals are prepared daily with the freshest ingredients under the guidance of a nutritionist, personal trainer & executive chef according to suitable macros across a broad spectrum of fitness goal.

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