How many calories a person needs in a day depends on the individual’s activity level and resting metabolic rate, which can be measured at a doctor or dietitian’s office.
. A middle-age active female should consume 2,000 calories per day. A middle-age moderately active male should consume 2,400 to 2,600 calories per day..
What are high-calorie foods?
Foods that are considered high-calorie, or calorically dense, have a high amount of calories relative to their serving size, according to the Mayo Clinic. Oils, butter and other fats; fried foods; and sugary sweets are high-calorie foods. While high-calorie foods are often associated with junk food, some are high in nutrients, as well.
Healthy foods that are high in calories include avocados (227 calories each), quinoa (222 calories per cup), nuts (828 calories per cup of peanuts), olive oil (119 calories per tablespoon), whole grains, and, in moderation, dark chocolate (648 calories per bar).
Raisins are an example of a high-calorie food that might surprise some people; you could eat 1 cup of grapes and get the same amount of calories as from one-quarter cup of raisins.
What are low-calorie foods?
Foods that are considered low-calorie have a low amount of calories relative to their serving size. Fruits and especially vegetables are usually relatively low in calories. For e.g, 2 cups of shredded romaine lettuce or spinach have 16 calories, a large stalk of celery has 10 calories, 1 large ear of corn has 123 calories, 1 cup of broccoli has 15 calories and an orange has 70 calories.
Empty calories contain few to no nutrients. They often come from added sugars and solid fats.
Though it is important to consume sufficient calories, counting and cutting calories can help many people shed pounds