Doctor gives guidance on daily calories and healthy weight loss

Russian doctor Maksim Sıçov said adults’ daily calorie needs generally range from 1,800 to 2,600 depending on sex. He said women are typically advised to consume 1,800 to 2,200 calories a day, while men are advised to take in 2,200 to 2,600 calories. Sıçov said people with low levels of physical activity should eat less, while those who are more active need more calories. For people trying to lose weight, he recommended increasing protein intake slightly, reducing carbohydrates and avoiding sweets and starchy foods. For those aiming to build muscle mass, he said protein intake should be raised to 1.5 to 2 grams per kilogram of body weight. He also advised a balanced diet based on vegetables, fruit, whole grains, lean protein and healthy fats rather than focusing only on calorie counts. Sıçov said daily fluid intake should be about 1.5 to 2 liters, using water, tea and unsweetened drinks.