Is It Safe to Consume 700-900 Calories a Day?

When considering calorie intake, it's crucial to understand what is safe and healthy. Some people might suggest as low as 700-900 calories per day, but is this adequate for an average adult's health and well-being?

Evaluating Calorie Intake for Adults

Various sources suggest that for an average adult, a daily intake of around 2000 calories is generally recommended to maintain basic bodily functions and activities. However, this can vary based on factors such as age, gender, weight, height, and physical activity level.

BMR and Caloric Needs

To further evaluate the appropriateness of consuming 700-900 calories per day, one must consider the Basal Metabolic Rate (BMR), which is the number of calories your body needs to perform basic functions such as breathing, circulation, and cell production. The formula for BMR can be calculated as follows:

Male: BMR 665 (13.8 x weight in kg) (5 x height in cm) - (6.8 x age in years) Female: BMR 655 (9.6 x weight in kg) (1.8 x height in cm) - (4.7 x age in years)

However, these are just estimates. The actual caloric needs can vary, especially if the individual is more active or has a more sedentary lifestyle.

Macro Nutrient Distribution

While focusing on BMR, it's also important to consider the distribution of macronutrients in your diet. A balanced diet typically includes:

Protein: Approximately 1g per kg of body weight per day Fat: No more than 60g per day Carbs: The remaining calories should be from carbohydrates

Is 1200-1500 Calories Acceptable?

Most health professionals recommend a minimum of 1200-1500 calories per day for an average adult to maintain basic metabolic functions and overall health. Any lower than 1200-1500 calories can lead to a range of negative health consequences, including fatigue, weakness, and a reduced metabolism.

Health Risks of Consuming 700-900 Calories a Day

Consuming such a low number of calories can lead to severe health risks. Your body will start breaking down organs and muscle in a desperate attempt to maintain essential bodily functions. This can ultimately lead to a weakened state and possibly a life-threatening situation if medical intervention is not sought.

Safe and Effective Goals

Instead of aiming for 700-900 calories, it's better to focus on building lean muscle, which burns more calories than fat. Incorporating a diet rich in fruits, vegetables, and lean protein can help maintain a healthy metabolism and support overall health.

Conclusion

While the exact number of calories varies based on individual factors, consuming 700-900 calories per day is generally considered too low for the average adult. It is crucial to ensure a balanced intake of macronutrients and aim for a safe caloric range to support overall health and well-being.