Dr. Maxim Sychov indicates that adults typically need to consume 1800-2600 calories per day, depending on gender. The proportions of protein, fat, and carbohydrates vary from person to person.
Speaking on the occasion of World Healthy Eating Day, which is celebrated annually on June 2, he says: "The average recommended daily calorie intake for women is between 1,800 and 2,200 calories, and for men between 2,200 and 2,600 calories. People with low physical activity should consume less, while people with high physical activity should consume more."
The doctor emphasizes that there is no ideal amount of calories or ideal ratio of protein, fat, and carbohydrates that suits everyone. These guidelines depend on factors such as gender, age, height, weight, level of physical activity, and individual goals, whether it's maintaining or losing weight, building muscle, preparing for competitions, or other objectives.
He says: “A person needs approximately 75-100g of protein, 55-65g of healthy fats, and about 250-300g of carbohydrates per day.”
He points out that a person's calorie needs decrease with age. For example, after the age of fifty or sixty, metabolism slows down, and physical activity often decreases. Therefore, many older adults need to consume only 20-400 fewer calories than they did when they were 25-40 years old.
When trying to lose weight, it is recommended to increase protein intake to slightly more than one gram per kilogram of body weight, reduce carbohydrates by half the recommended amount (250-300 grams), and avoid sweets and starchy foods. To calculate the required amount of fat, divide your weight in kilograms by two.
He says: "If the goal is to increase muscle mass, it is best to increase protein consumption to 1.5-2 grams per kilogram of body weight."
The doctor emphasizes the importance of focusing on consuming whole, natural foods in moderate amounts, rather than meticulously counting calories, protein, fat, and carbohydrates. This diet is based on vegetables and fruits, whole grains (bread, cereals, and durum wheat pasta), lean protein (fish, poultry, eggs, legumes, and cottage cheese), and healthy fats (fish, nuts, seeds, and vegetable oils).
In addition, it is advisable to reduce consumption of sweets, flour products, fast food, processed meats, excess salt, and alcohol. Sufficient fluid intake (water, tea, and unsweetened beverages) should also be consumed – approximately 1.5–2 liters daily.
He says: "This strategy will provide long-term health benefits without the need for precise daily calorie counting."
