Road to a healthy lifestyle by following these 3 routines

  • Blog
  • 11 November , 2020
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Being healthy is a lifestyle. It’s a choice you make every single day. There are a lot of factors that impact your health such as a diet, physical activity level, body weight, and more. But let’s look at three specific factors that make you ask, how many should you take on a daily basis?


Calorie intake

Let’s begin with the question, what are calories? Calories are a measure of how much energy a food or drink contains, and the calorie intake varies depending on age, lifestyle, and size of a person, among several others. Here are the average calorie ranges per gender to maintain their weight.

For women who are moderately active between ages 26-50, they need about 2,000 calories per day to maintain their weight. As for those who are active will need at least 2,200 calories or more daily. Young women in their early 20s need higher calorie intake which is 2,200 calories but for women over the age of 50 requires fewer calories of an average of 1,800.

For men, the average for the moderately active between the ages of 26-45 need 2,600 calories while active men who walk more than 3 miles per day require 2,800-3,000 calories per day. Young men in the ages 19-25, similar with young women need higher calorie intake, need 2,800 calories daily. And again, the older you are the less energy you need. So for men between ages 46-65, they need about 2,400 calories per day.

Children on the other hand have widely varying calorie needs, unlike women and men. Toddlers are required 1,200-1,400 calories per day and teenagers need 2,000-2,800

These are just an average calorie range to maintain weight. But if you’re looking to lose weight, you will also need to decrease your daily calorie intake.


Water intake

Your body is made up of about 60% water. You need water so you can flush toxins, carry nutrients to your cells, and most importantly, to prevent you from dehydrating. Water intake, just like with calories, depends on every individual. There are also many factors that affect your need for water such as size, physical activity, weather, and other things.

We always hear about 8 cups or glasses of water a day, but here is a basic guideline. For women, 9 cups a day is recommended whilst men need 13 cups. As for children and teens, they need about 6-8 cups of water a day.

Again, water intake varies so if for example you are under the heat, or doing a physical activity, or if you are a breastfeeding mom, then you may need more cups of water.



Hours of sleep

The amount of sleep you get is another significant factor when it comes to your health. There is a general guideline for how much you sleep you should get depending on your age, see table:



Recommended Hours of Sleep Per Day


0–3 months

14–17 hours (National Sleep Foundation)1
No recommendation (American Academy of Sleep Medicine)2


4–12 months

12–16 hours per 24 hours (including naps)


1–2 years

11–14 hours per 24 hours (including naps)


3–5 years

10–13 hours per 24 hours (including naps)

School Age

6–12 years

9–12 hours per 24 hours


13–18 years

8–10 hours per 24 hours


18–60 years

7 or more hours per night

61–64 years

7–9 hours

65 years and older

7–8 hours


Getting enough sleep is as important as drinking enough water and taking enough calories. It’s critical because it could affect your weight, mood, and even your brain function.


All these 3 factors are vital to your health—in mind and in body. It’s all about making the right decisions, choosing to eat healthy, and practicing the right routine for you and your lifestyle. With the right amount of calorie and water, and with enough hours of sleep, surely you could go a long way when it comes to your boosting your healthy lifestyle.







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