Could you please advise on...

Question
Could you please advise on the recommended daily calorie intake? What are the factors upon which this would depend?
Would also appreciate recommended amounts of sugar, sodium and carbs on a daily basis.
I am 6 feet and weigh 164lbs.
Intake of how many calories equals 1lb of weight?

Answer
Whether male or female, that weight for that height is within normal limits.
 Your calorie intake will depend on how much activity you do and what your muscle mass is. The more muscle you have, the higher the calorie intake can be without gaining weight.
 One lb is 3,500 calories. If you intake 3,500 calories MORE than your metabolism uses - the extra calories are stored as fat for use later. Generally, people don't consume the extra 3,500 calories all at once, but over a period of time. For example, an extra 200 calories a day without the appropriate energy output to use them (increased activity and/or weight resistent exercise) will add up to a 1 lb weight gain in 17-18 days.
 On the other hand, if you increase your activity levels and increase muscle mass or tone, you can burn 3,500 calories (and lose 1 lb) in the same amount of time (or less), even if you don't decrease your daily calorie intake.

Most people, on average, should have 1,600-2,000 calories per day of the 'right' foods and less than 30% of those calories should be from fats (and NONE of those fats should be from mammal/dairy sources).

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