The NHS have shared exactly how many calories, on average, each person needs per day with the health experts also revealing what you can do if you’re trying to lose weight but don’t know where to start.
However whilst people need to do what is best for their body with calories and diets not being a ‘one size fits all’, the NHS says that even calorie tracking may be inaccurate, issuing a warning to people who are doing this, or who are considering doing this. But first things first, what are calories?
What are calories?
The NHS explain: “Calories are a measure of the amount of energy in an item of food or drink. You will see the number of calories in an item listed on the packaging as ‘kcal’.”
Do I need to track my calories?
No, you don’t need to track calories. Doing this can be useful for some people but it’s important to note that if you feel like it is not working for you, you should stop tracking and instead look at different ways to achieve your goal and if necessary, seek help and support.
Why do people track calories?
“When we eat and drink more calories than we use, our bodies store the excess as body fat. If this continues over time, we may put on weight”, the NHS explains.
Because of this, knowing how much you’re consuming can help you to lose – or maintain – a certain weight. Counting is not the only way to achieve your goals though as you can change by simply having smaller portion sizes or cutting down on processed foods and drinks high in sugar.
NHS calorie warning when shopping
When it comes to tracking the exact amount you are eating, it can be really tough when it comes to portion sizes. Urging people to check labels, they note that often calories are broken down per portion, per 100g and per pack.
They caution: “Per-portion information may be more useful than per 100g, but remember that the portion size you’re having might not be the same as the manufacturer’s portion – this can make a big difference to your calorie intake over the day.”
How many calories should I have daily?
The recommended daily calorie intake for the average person is:
- 2,500kcal for men
- 2,000kcal for women
How many calories do I need to lose weight?
The NHS recommends that the average person should aim to reduce their daily calorie intake by about 600kcal. That means reducing calories from the recommended daily allowance to:
- 1,900kcal for men
- 1,400kcal for women
How should I count calories?
Being exact is “tricky” they warn but you can start by weighing your portions or/and keeping a food diary. You can weigh each portion which should “give you an idea of how many calories you are having and whether you need to adjust your portion size.”
When it comes to the diary, the experts say you can record everything you are eating and drinking which may be useful to see what you’re having and if any of your habits need to change.
Remember to include the calories in:
- the oil and spreads you have cooked with
- any toppings or accompaniments, like cheese or yoghurt
- sauces, such as mayo and ketchup
What should be in my diet?
When having your meals, the NHS say you need to try to include:
- at least 5 portions of fruit and veg each day – a portion is 80g, though a combination of smaller amounts counts too
- at least 2 portions of fish each week (if you eat it), one of which is oily – a portion is 140g
Eating Disorder support – where to seek help for free
If you need help and support with food, calories, weight, eating disorders and other related topics which could be affecting your physical and mental health, please visit Beat. Support on the helpline is available by phone, email, webchat through their social media accounts and by letter.
Their helplines are open from 3pm to 8pm, Monday to Friday. They say that calls to the helpline are free from landlines and mobile phones within the UK – and do not appear on itemised bills.
If their lines are busy, try their one-to-one web chat or send them an email.
- Email support for England: [email protected]
- Email support for Scotland: [email protected]
- Email support for Wales: [email protected]
- Email support for Northern Ireland: [email protected]
They warn: “If you are in need of urgent help or medical advice for yourself or someone else please contact 999 or the Samaritans on 116 123 if you or someone else is in immediate danger. If you are looking for medical advice contact your GP or 111.
“Beat provides Helplines for people of all ages, offering support and information about eating disorders no matter where you are in your journey. These Helplines are free to call from all phones.”
You can call the following helplines depending on where you live:
- England 0808 801 0677
- Scotland 0808 801 0432
- Wales 0808 801 0433
- Northern Ireland 0808 801 0434
You don’t need a formal diagnosis to use the helpline. The advisors are there to:
- Offer a supportive space for you to explore your feelings and thoughts around eating disorders.
- Provide information about eating disorders. When we do not have the information that someone is looking for, we might be able to give you some ideas about who might be able to help.
- Explore options for help with eating disorders and to enable you to come to your own decisions about what might be best for you. This might include NHS treatment, private therapy, support from charitable organisations, peer support or self-help.