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Eating 1, calories a day may be appropriate for you, depending on your age, gender, activity level and weight-management goals. While this type of diet helps some individuals lose weight, others will simply maintain their body weight or slowly gain weight. If an 1,calorie diet is right for you, choose a variety of healthy foods to meet your nutritional needs. The total number of calories you need to achieve, or maintain, a healthy body weight depends on a variety of factors. According to the Dietary Guidelines for Americans , 1,calorie diets are appropriate for sedentary women ages 19 to 50 and moderately active women over age Active women and men will likely lose weight eating 1, calories a day, while sedentary women over 50 may slowly gain weight eating an 1,calorie diet. Eating the right balance of carbs, protein and fat while consuming 1, calories a day will help you avoid nutrient deficiencies and optimize your energy levels. The Institute of Medicine recommends you obtain 45 to 65 percent of your calories from carbohydrates. Therefore, when eating 1, calories a day your goal is to grams of carbs daily.
How much protein, carbohydrates, and fats do you need for a healthy diet and for a high protein diet? These charts can show you what your goal should be in calories and in grams for each macronutrient. First, determine what your daily calorie level should be. If you want to lose weight, you should aim for a number that is fewer calories per day than your daily caloric needs. Carbohydrate and protein each contribute 4 calories per gram, while fat contributes 9 calories per gram. People have weight loss success with different kinds of diets.