No matter at what age, your focus should be on eating a balanced, nutrient-rich diet and getting enough physical exercise to maintain a healthy weight and build bone density. Related article: 8 tips to lose weight healthily without dietingĪ balanced diet and physical exercise in your 20s If you are a man in your 20s, weigh 60kg, and hold a sedentary job, the recommended energy allowance is: If you are a woman in your 20s, weigh 55kg, and hold a sedentary job, the recommended energy allowance is: Any unburned calories end up as fat in the body. If you want to lose weight, you must burn more calories than you consume. Generally, to maintain your weight, you need to burn all the calories you consume. The body receives energy in the form of calories from food. How many calories to maintain your weight Related article: Boost your metabolism and speed up weight loss Since our resting metabolic rate is dependent on our body composition – muscle being more metabolically active and burning more calories than fat – the change in body composition with ageing (less muscle and more fat) means that less calories are required to maintain the same body weight.
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