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What is the minimum to eat a day?

nhs.uk - What should my daily intake of calories be? - NHS

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An ideal daily intake of calories varies depending on age, metabolism and levels of physical activity, among other things. Generally, the recommended daily calorie intake is 2,000 calories a day for women and 2,500 for men. What are calories? Calories are a measure of how much energy food or drink contains. The amount of energy you need will depend on: your age – for example, growing children and teenagers may need more energy

your lifestyle – for example, how active you are

your size – your height and weight can affect how quickly you use energy Other factors can also affect how much energy you burn. For example: some hormones (chemicals produced by the body) – such as thyroid hormones some medicines – such as glucocorticoids, a type of steroid used to treat inflammation

being unwell

Calories and kilocalories The term calorie is commonly used as shorthand for kilocalorie. You will find this written as kcal on food packets. Kilojoules (kJ) are the equivalent of kilocalories within the International System of Units, and you'll see both kJ and kcal on nutrition labels. 4.2kJ is equivalent to approximately 1kcal. Maintaining a healthy weight To find out if you are a healthy weight, use the BMI calculator. To maintain a healthy weight, you need to balance the amount of calories you consume through food and drink with the amount of calories you burn through physical activity. Losing weight To lose weight in a healthy way, you need to use more energy than you consume by eating a healthy, balanced diet with fewer calories while increasing your physical activity. For more information on weight loss, download the NHS weight loss plan, our free 12 week diet and exercise plan. A GP can also give you advice about losing weight. Gaining weight You should get advice from the GP if you're underweight (your body mass index is less than 18.5). To gain weight, you need to eat more calories than your body uses each day. For more information, see How can I gain weight safely?. Further information Obesity

Understanding calories

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How to Fix Metabolic Damage Instead of intense cardio and heavy weight-lifting, scale back your exercise routine for a while. Rest is important for metabolic recovery. ... Make minor changes to your caloric intake. Keep carbohydrates in your diet. ... Don't skip healthy dietary fats, either.

verywellfit.com - How Athletes Can Fix Metabolic Damage - Verywell Fit

Factors That Affect Metabolism

Many factors can alter metabolism, including food intake and increased exercise. For example, restrictive diets can slow metabolism. Your body wants to make sure it has enough energy to run efficiently, which is reflected in how it responds to changes in calorie consumption, exercise, weight loss, and stress.

Diet

Eating causes a lowered energy output because the digestive process burns calories. Consuming insufficient calories, coupled with the thermic effect of food, can leave the body in starvation mode.

Exercise

Increased exercise can also alter metabolism. If you provide only enough calories to support your basal metabolic rate (BMR) and nothing for activity, it will be difficult for your body to function. You can't sustain a workout without adequate fuel because your body needs calories to shuttle sufficient energy to working muscles.

Weight Loss

When we lose fat, especially through rapid weight loss, the body responds by trying to come back into balance (homeostasis). It does this by trying to prevent future weight loss. Reducing body fat gradually, on the other hand, allows time for the body to adjust to the reduction of energy or fat stores.

Stress

The body releases the stress hormone cortisol and reduces testosterone when it faces chronic caloric restriction and additional exercise. These hormonal changes slow metabolism and impair the ability to lose weight.

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