How many calories do girls eat to avoid gaining weight

Girls usually do not gain weight if their daily calorie intake does not exceed the sum of their basal metabolic rate and activity expenditure. The specific value is affected by factors such as age, height, weight, and activity level, and it is generally recommended to control it between 1200-2000 kcal. The basal metabolic rate is the minimum energy required to sustain life activities, which is approximately 1200-1500 kcal in adult females. If the daily activity level is low, such as sitting for long periods of time in the office, the total consumption will increase by about 200-300 kcal; Moderate exercise such as brisk walking, yoga, etc. can increase 300-500 calories; High intensity exercise or physical labor may consume an additional 500-800 calories. Adjusting intake based on activity level and maintaining a balance between intake and consumption is key. Special physiological stages need to be treated differently. Adolescent girls can increase their calorie intake by 100-300 kcal due to their growth and development needs; Pregnant women need to increase their nutrition under the guidance of a doctor, usually adding 200-500 calories per day in the middle and late stages; Breastfeeding mothers are advised to consume an additional 500 calories per day due to the consumption of breast milk secretion. Individuals with metabolic abnormalities, such as those with hypothyroidism, need to develop personalized plans based on medical examinations.

It is recommended to control calories through a balanced diet, prioritize whole grains, high-quality protein, and fresh vegetables and fruits, and avoid high sugar and high-fat processed foods. Regularly monitor weight changes, and if the weight continues to rise or fall beyond the normal range, consult a nutritionist or doctor in a timely manner to adjust the diet plan. Long term moderate exercise and regular sleep patterns help maintain metabolic stability.