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This varies on weight, age, and gender. Check it out here: https://www.calculator.net/calorie-calculator.html For the average adult, men should be intaking around 2,500 calories, and women 2,000.

Your water intake is one of the most vital things to know. It varies from person to person, typically adult men should be drinking around 15.5 cups of water a day, adult women should be drinking about 11.5 cups of water a day.

1. Eat a variety of foods 2. Base your diet on plenty of foods rich in carbohydrates 3. Replace saturated with unsaturated fat 4. Enjoy plenty of fruits and vegetables 5. Reduce salt and sugar intake 6. Eat regularly, control the portion size 7. Drink plenty of fluids 8. Maintain a healthy body weight 9. Get on the move, stay regularly active! 10. Start now! And stick to a schedule.