Calories are an indispensable source of energy for the human body, but whether excess or deficient in calories, they all cause negative effects. So how many calories does a person weighing 70kg need to maintain weight and lose weight? Through this article, My Auris will synthesize the necessary information to help you get the most accurate answer. Through that, you also know how to calculate the amount of calories needed for your body.
How many calories are needed per day to lose weight?
Caloric deficit weight loss will depend on certain factors. In particular, we can talk about your weight, current age, height, your ability to exercise every day and a number of other influencing factors. The simple principle of weight loss is that you should take in fewer calories than you need. How many calories 70kg needs will also vary depending on whether you want to maintain weight or lose weight.
Below is the amount of calories needed each day for each specific person:
Women
How many calories are needed per day to lose weight? – For women
A woman in her 20s will need about 2200 calories a day to maintain her weight. For people between 26 and 50 years old, an average of 2,000 calories/day will be needed to maintain weight. If you want to lose weight, about 0.45kg per week, you should only consume about 1500 calories per day. With different weight levels, people in this age group can also refer to the above calorie level to meet their weight maintenance needs.
On the other hand, for people who are more active, the equivalent of walking about 3 to 4km a day will need a higher energy level. Specifically, 2200 calories/day if you want to maintain weight, or 1700 calories if you want to lose 0.45kg per week. People over 50 years old need to keep at 1800 calories/day to maintain weight and 1300 calories/day to lose 0.45kg per week.
Men
How many calories are needed per day to lose weight? – For men
Men between the ages of 19 and 25 will need about 2800 calories/day to maintain weight and about 3000 calories if active. If you want to lose 0.45kg/week, you need 2300 to 2500 calories/day with moderate activities.
For men between the ages of 26 and 45 years old, to maintain weight, you will need 2600 calories/day. If consumed at 2100 calories, it will help reduce about 0.45kg/week. For more active people, there will be a calorie level of 2800 to 3000 to help maintain weight. People who want to lose weight will consume fewer calories, about 2300 to 2500 calories/day.
The older men get, the less energy they will need. From 46 to 65 years old will need an average of 2400 calories per day. After the age of 66, the required daily energy level will decrease to 2200 calories per day.
How many calories are needed for 70kg – determined by calculating the amount calories
if the body wants to maintain its activities, it will need calories. And even if you do nothing, your body still burns energy every day. Therefore, consuming calories regularly every day is something that should not be ignored, but it will require appropriate control to avoid deficiency or excess that affects health. How many calories 70kg needs will be determined through the following formula:
How many calories are needed in 70kg – determined through calorie calculation
To calculate how many calories a day needs to provide for the body, you should use the Mifflin – St Jeor formula:
Female calories = (6.25 * height in cm) + (10 * weight in kg) – (5 * age in years) – 161.
Calories for men = (6.25 * height in cm) + (10 * weight in kg) – (5 * age in years) + 5.
With an example: A woman is 1m65 tall with a weight of 70kg will need to provide the body with: 10 * 70 + 6.25 * 165 – 5 * 25 – 161 = 1,445 calories per day. With 70kg, how many calories are needed in other cases will be calculated as follows:
If movement is combined, this number is multiplied by an x valueevil
If you don’t exercise or sit a lot, multiply by 1.2
For light, but intermittent exercise, multiply that number by 1.375
If you exercise 3 to 5 times a week, multiply that number by 1.55
If you exercise every day, multiply by 1,725
If the nature of the job is associated with sports, multiply that number by 1.9
In fact, calories are only consumed a lot when performing many and vigorous activities, as simple as a person walking at a normal speed will consume less than a runner. At the same time, the amount of calories burned through physical activity cannot be the same for each person, because it also depends on many factors, such as age and daily nutrition. Therefore, how many calories a 70kg person needs to lose weight will need to determine through the formula and how to exercise and eat every day.Ways to consume calories in the body
On the other hand, the rate of energy consumption and metabolism is not the same for each person, not to mention each person’s lifestyle also tends to be more active than others. People who want to gain weight need to ensure that the amount of calories absorbed is greater than the amount of calories burned.
On the contrary, people who want to lose weight need to use more energy than they consume and this needs to be done regularly over a certain period of time. When adding calories to your body, you need to prioritize calories from protein, drink lots of water, etc.
In addition, to lose weight safely, you need to pay attention to regular exercise. Maintaining exercise will bring good health and promote better weight loss. However, you should only exercise moderately, do not do too heavy exercises that can affect your health and psychology.
Hopefully with the above information, My Auris can help you know how many calories a 70kg person needs to maintain weight or need to lose weight. If you can calculate this to build a scientific diet, it can definitely help ensure your health and improve your figure. Each person will need a different exercise regimen, depending on their own needs. Therefore, visiting a nutritionist and having a coach to support you with your training will help you quickly achieve your goalst get the weight you want.
