Calories are an indispensable source of energy for the human body, but an excess or lack of calories is not good for the body. So how many calories are needed per day to satisfy each person’s body? The article below will answer all the exact information about the amount of calories needed to absorb the body.
Calories and the role of calories in the body
What are calories?
Calories are units for the energy content available in food in the form of carbs (starch), fat and protein. Calories are used in most of the body’s activities: breathing, making the heart beat, talking and walking. If there are excess calories, the calories will be stored as fat. But some calories are stored in the liver and can be released quickly into the bloodstream if the body needs energy.
Almost all foods have calories, but the amount of calories varies. Among them, fat has the highest amount of calories. Therefore, understanding the role of calories in your diet can help you balance calories with the amount of calories in your body. Thanks to that, it helps you achieve your desired weight.
How many calories do you need in a day?
According to experts you need in 1 day Provides about 2,000 calories to maintain a healthy weight. However, for men, the amount of calories will be larger and fluctuates around 2000 – 2500.
However, according to doctors, the amount of calories will depend on many factors such as age, height or weight of each person. Therefore, it is difficult to have an exact number for each person on how many calories are needed per day.
In addition, you need to clearly understand your body weight, whether you want to gain or lose weight to supplement calories, or foods that contain a lot of necessary nutrients.
The average calorie intake for women is 2000 calories per day. This means you can only absorb 800 – 1000 caloriesevery day. For men, you need to eat less than 2,500 calories a day to lose weight effectively.
A loss rate of 1 -2 proud per week will be considered a healthy and sustainable weight loss rate. In particular, you should not cut calories too much and should not follow a low-fat diet. May cause health hazard.
How to calculate calorie intake
Calculating daily food calories is one of the main techniques people try to use when losing weight. Below are some ways to calculate calories
According to BMR index
BMR is also called Basal Metabolic Rate. It is understood as each person’s metabolism and is composed of weight and height. The higher the BMR, the better fat burning will occur. The BMR formula calculations are as follows:
- For men: BMR= (13,397) x N + (4,799 x H) – (5,677 x W) + 88,362
- For women: BMR= (9,247 x W) + (3,098 x H) – (4,330 x W) + 447,593
Where: N is the weight of the body; C is height (cm) and T is current age.
A specific example: a woman who is 1.60cm tall and weighs 50kg, how many calories should she provide? The specific calculation formula is as follows. The calculation is as follows: (9,247 x 50) – (3,098 x 1.60) – (4,330 x 25) + 447,593= 1,380 calories.
According to the R index
In addition to calculating the BMR index, you can also determine how many calories you need a day or a calorie calculation table for people who want to lose weight thanks to the R index. The specific calculation formula is as follows:
- For sedentary people including those who work in offices, sleep and eat, the R index will be 1.2
- For people with light physical activity and basic physical exercise, R will be 1.375.
- Some people who exercise and exercise regularly, the R index will be 1.55
- On the contrary, for people who exercise heavily, exercise daily, or play sports, the R index will fluctuate.ng 1,725
- For people who work or work hard, R will fluctuate around 1.9
Some notes during the process of absorbing calories into the body >
When you know how many calories you need a day. Instead, you need to add the following notes and principles in the process of calorie intake to lose weight:
Scientific calorie cutting
One of the ways to effectively lose weight is to cut calories appropriately. You should supplement foods with fiber, low calories or lots of water to make you feel full quickly.
Instead, you have to supplement foods that are high in fat such as fried chicken, instant noodles, and fast food. You should eat lots of fruits and supplement green vegetables for your body. This will help you have a scientific diet and at the same time help you have a perfect body.
Supplement foods containing Protein
According to nutrition experts, protein has the ability to limit appetite. Therefore, using a lot of protein will help your hunger significantly reduce and from there the amount of calories will be absorbed less than normal.
According to recent studies, people who eat about 30% more protein than usual will consume 441 fewer calories per day. At the same time, eating lots of protein in food helps you limit thoughts about food. Contributes to making your weight loss process more comfortable and simpler.
Combining exercise and sports
Consistent exercise combined with a reduced-calorie diet will be the way to help you melt away excess fat. In addition, cutting calories in your diet without exercising will not bring good quality.
Therefore, you need to exercise to be able to burn excess fat under the skin and make the metabolism process faster. From there, your health will be maximally improved.
Furthermore, how many calories you need in a day will depend on whether you drink a lot of water or not. To speed up your metabolism and keep your body from getting tired, you should drink 2 liters of water every daychicken is equivalent to 8 glasses of water. However, depending on each person’s weight, the amount of water varies.
Through the article below, My Auris Porcelain has shared useful information about nutrition, specifically “how many calories are needed in a day“. Hopefully this article will help you properly consume calories for your body and protect your health. At the same time, it brings benefits to the body. Wishing you a healthy life every day!
Kim Dung
