If you do not know how to calculate calories in weight loss and weight gain, you will easily encounter failure in your journey to improve your physique. Frequently falling into a state of seeing what you eat leads to weight gain, affecting your health. At the same time, many people also wonder how many calories do 60kg need? How to supplement nutrition to help lose weight? All will be answered for you right in this article from My Auris!
Answer how many calories a 60kg person needs to maintain all activities activity?
According to the American Heart Association, for adult women, in a day, the average amount of calories to maintain weight, ensuring basic activities is 2000 calories/day. Therefore, how many calories does a 60kg person need to maintain health and daily activities also comply with the above number, if you are female.
On the other hand, for men, they will need to be more active, have a higher weight and Metabolism is also faster so you will need a higher amount of calories than women. Within about 2500 calories/day. In particular, for athletes or people who regularly practice sports, the amount of calories needed will also be higher.
2000 calories/day for women and 2500 calories/day for men are the standard calories needed in a day. However, the number of calories needed per day will be different for each person, depending on many influencing factors such as weight, height, age, gender, living habits, mobility, metabolism, etc. exact amount of calories needed to be absorbed into the body
However, how many calories a 60kg person needs can be applied to the standard above per day. But in reality, there are many influencing factors, so to ensure good health and serve the process of losing weight or gaining weight as needed, you will need to know how to calculate the exact amount of calories your body needs.
Even when sleeping, the body is still burning energy. Therefore, adding enough calories every day is necessary. However, it requires moderate control to avoid a shortage or excess of calories, affecting health and body shape.
To calculate how many calories you need to take in a day, you Mifflin – St Jeor formula can be applied:
- Women: Calories needed per day = 6.25 * height (cm) + 10 * weight (kg) – 5 * age (years) – 161.
- Men: Calories needed per day = 6.25 * height (cm) + 10 * weight (kg) – 5 * age (years) + 5.
For example: A woman is 25 years old, about 1m7 tall and weighs 60kg, the amount of calories she needs to take in per day is: (6.25 * 170) + (10 * 60) – (5 * 25) – 161 = 1376.5 calories.
The importance of calories to human health
In fact, calories will provide energy for daily activities for the body, the energy source will be used to maintain the activity of the cardiovascular, respiratory, and cardiovascular systems. excrete, etc. Even when you do nothing, your body still burns energy every second. Therefore, not only how many calories does a 60kg person need, but anyone, regardless of weight, needs to determine the exact amount of calories they need each day.
Loading calories every day for the body is important, but this does not mean you can take in as much as you want, but must provide it at a level When you take in too many calories or too few, it causes negative effects on your body and health.
Harmful effects of excess calories
If you absorb too many calories through food and do not exercise, your body will store excess calories, leading to their accumulation in the form of excess fat. This causes weight gain as well as negative health consequences, increasing the risk of cardiovascular diseases, diabetes, blood pressure, cancer, bone and joint diseases, respiratory diseases,…
Harmful effects of too high a calorie deficit
Many people want to lose weight so they choose negative methods, which is fasting. However, this will cause the body not to get enough lconsuming calories for minimal activities, causing lack of vitality and fatigue, affecting work because of inability to concentrate.
If this situation lasts, the body will have to use calories stored in fat tissue and muscles, making you weak, susceptible to infection and resistance will also decrease over time.
Tips to cut calories without having to fast
If a 60kg person needs how many calories – when you are interested in this issue because you want to lose weight, there are tips that do not need to be skip meals, fast. Applying the principle of safe and effective weight loss is to eat all meals of the day, choosing foods with low calories, lots of water and lots of fiber to intake into the body. This will create a feeling of fullness for longer.
Eat more protein
Protein will help you reduce appetite, as well as speed up metabolism. Using a variety of protein-rich foods can help you reduce hunger by about 60%, as well as increase the amount of calories burned by up to 80 to 100 calories per day.
Do not add too many foods sweet
According to experts, sugary drinks will increase the risk of obesity, especially in children, by up to 60%. At the same time, using too much soft drink is harmful to the health of the digestive system.
If you want to add sugar, you can use fruit. The product brings many health benefits, especially fiber and supports safe weight loss.
Increase sports training
If you consume few calories without exercising, over a long period of time, muscle mass can gradually decrease, and metabolism will also become more stagnant. Therefore, in parallel with a low-calorie diet, you need to strengthen itpractice sports more often.
Regular exercise not only helps you lose weight safely but also helps you quickly get back in shape, increase longevity, have a healthy body, limit diseases, and feel more comfortable mentally.
Hopefully the above information has helped. You know how many calories 60kg needs. Each person will need a different amount of calories depending on their physical condition. Therefore, you should calculate based on your height, weight, and age. If you want to lose weight, don’t forget to build a safe diet and exercise regularly to achieve the expected results.
Yen Nhi
