Calories are an indispensable source of energy for humans. A lack or excess of calories both affects health and physical activity. Therefore, knowing the amount of calories needed each day will help people balance and establish a suitable diet and nutrition. Sohow many calories are needed each day? Let’s find out with My Auris through the following article.
Learn about calories
Calories are the units of energy found in foods in the form of starch, fat and protein. In which, 1g of starch = 4 calories, 1g of protein = 4 calories, 1g of fat = 9 calories and 1g of alcohol = 7 calories. Most foods have calories, but each food’s calorie count will vary. And calories provided from fat are the highest.
We humans need calories to survive and function, moving every day. Calories in food help provide essential energy for the body but need to be supplemented in the right amount. Because lack or excess calories both affect strength.
- Excess calories: when there is an excess of calories in the body, it will be stored in the body as excess fat. From there, many health consequences arise such as bone and joint problems, blood pressure, cardiovascular disease, respiratory diseases,…
- Calorie deficiency: when the body does not meet daily energy needs, it will lead to fatigue, poor concentration, anger, etc. when studying and working. If this condition lasts longer, the body will have to take calories stored in fat tissue and muscle to compensate. This makes the body weak, weak, less resistant, susceptible to diseases, infections,… src=”https://myauris.vn/wp-content/uploads/2023/09/calorie-can-thiet-moi-ngay-bao-nhieu-la-du-1.jpg” decoding=”async” class=”size-full wp-image-34468″ alt=”Learn about calories” width=”600″ height=”400″>
Learn about calories Age: growing children may need a lot of energy to grow in height and weight.
- Gender: men’s basic energy needs are higher than women’s and often the cause comes from the fact that they have to work harder.
- Height and weight: large body size or more muscle will burn more energy.
- Lifestyle: the greater the intensity of daily exercise, the more calories needed.
- Pregnant and breastfeeding women may need more calories than usual.
- Some other factors such as hormones, health status, body fat percentage.
- The more active they are, the higher the calories burned, so athletes need to supplement a larger amount of calories than normal people.
How many calories are needed each day?
According to experts, an adult woman of average weight (ie not overweight or skinny) will need about 2000 calories per day to maintain weight and be needed for daily activities. If you want to lose about 0.5kg per week, your daily energy needs need to be reduced to 1500 calories/day.
For men, more calories per day will be needed than for women. Specifically, an adult man will need about 2,500 calories/day to maintain weight and participate in activities. If you want to lose 0.5kg/week, reduce it to 2000 calories/day.
However, this is only an average number of calories. As mentioned, the amount of calories needed each day will vary and depends on many factors.
How to calculate the number of calories needed each day
To know exactly how many calories our body needs to take in during the day, we can apply the Mifflin – St Jeor formula:
- Calories for women BMR = (6.25 × height in cm) + (10 × weight in kg) – (5 × age inequals five) – 161.
- Calories for men BMR = (6.25 × height in cm) + (10 × weight in kg) – (5 × age in years) + 5.
For example, a woman is 1.60m tall and has a healthy weight. If you weigh 50kg and are 25 years old, you will need the following amount of calories per day = (6.25 x 160) + (10×50) – (5×25) -161 = 1214 calories.
The above calories are calculated as the amount of calories needed to maintain the body’s activity in a resting state. Other cases are calculated as follows when combined with movement: this number is multiplied by a specified value:
- Inactive or sitting a lot: BMR multiplied by 1.2
- Light but intermittent exercise: BMR multiplied by 1,375
- Exercise 3-5 times per week: BMR multiplied by 1.55
- Exercise every day: BMR multiplied by 1,725
- Nature of work associated with sports: BMR multiplied by 1.9
Refer to the number of calories needed each day for men and women gender
Men’s daily calorie needs
| Age | Sedentary | Regular exercise often | Exercise a lot |
| 2 – 3 years old | 1,000 – 1,200 calories | 1,000 – 1,400 calories | 1,000 – 1,400 calories |
| 4 – 8 years old | 1,200 – 1,400 calories | 1,400 – 1,600 calories | 1,600 – 2,000 calories |
| 9 – 13 age | 1,600 – 2,000 calories | 1,800 – 2,200 calories | 2,000 – 2,600 calories |
| 2.800 – 3,200 calories | |||
| 19 – 30 years old | 2,400 – 2,800 calories | 2,800 – 3,000 calories | 3,000 calories |
| 31 – 50 years old | 2,200 – 2,400 calories | 2,400 – 2,600 calories | 2,800 – 3,000 calories |
| From 51 years old up | 2,000 – 2,200 calories | 2,200 – 2,400 calories | 2,400 – 2,800 calories |
Women’s daily calorie needs
| Age | Sedentary | Regular exercise often | Exercise a lot |
| 2 – 3 years old | 1,000 calories | 1,000 – 1,200 calories | 1,000 – 1,200 calories |
| 4 – 8 years old | 1,200 – 1,400 calories | 1,400 – 1,600 calories | 1,400 – 1,800 calories |
| 9 – 13 age | 1,400 – 1,600 calories | 1,600 – 2,000 calories | 1,800 – 2,200 calories |
| 14 – 18 years old | 1,800 calories | 2,000 calories | 2,400 calories |
| 19 – 30 years old | 1,800 – 2,000 calories | 2,000 – 2,200 calories | 2,400 calories |
| 31 – 50 years old | 1,800 calories | 2,000 calories | 2,200 calories |
| Age 51 and older | 1,600 calories | 1,800 calories | 2,000 – 2,200 calories |
Hopefully with the information in the article about calories needed each day helps people know how to calculate calories for their body. And to lose weight effectively, you need to know how to consume calories and avoid storing excess fat. The more active you are, the more calories will be burned.
Anh Thy
