How to find out how many calories you need per day
How to find out how many calories you need per day
Energy balance and well-being of a person -directly related phenomena. Therefore, it is natural that thinking about health and the right way of life, in the end, we must turn to the correct ratio of consumed and consumed energy. This indicator is measured in kilocalories, traditionally called simply calories, and is calculated taking into account the individual characteristics of the organism.
You will need
- - a pen,
- - paper,
- - calculator.
Instructions
1
To find out how many calories a dayit is necessary for you, take a number indicating your weight in kg, and find from it 20%, i.e. multiply by 0.2. Record the result. So, if you weigh 60 kg, then you have 12. This figure codes the energy that your body spends on breathing, regulation of heat exchange and the production of substances important for life.
2
The next figure is intended to compensatethe number of calories consumed by physical activity. Depending on what were or will be these loads, there are several indices of physical activity: 0.2 - predominantly sitting position during the day; 0.3 - walking for short distances; 0,4 - availability of morning exercises, work associated with physical exertion; 0,5 - playing sports. Choose what corresponds to your pastime, and multiply by the indicator remaining from the previous calculation: 12X0.4 (say, you spent time in country work) = 4.8. Add what you got, with the previous indicator: 12 + 4.8 = 16.8. Record the result.
3
Energy consumption for digestion and assimilation of foodrequire a separate item and constitute 10% of the cost of physical activity. In other words, multiply the results of paragraph 3 by 0.1: 16.8X0.1 = 1.68. Write down this number.
4
Add the results of the three calculations you recordedand multiply by 100: (12 + 16.8 + 1.68) X100 = 3048. You got the number of calories that you spent or plan to use for the day. Knowing it, you know how many calories you need to consume to provide the body with the necessary energy. In addition, you can adjust the number of calories received with food, depending on whether you want to lose weight or gain weight.
5
When applying this method, it is necessarytake into account age features. The older you become, the slower the metabolic processes in the body, and hence the amount of energy consumed decreases. Therefore, for every ten years, lived after 20, you should subtract 10% from the received daily rate. Thus, if you are 40 years old and the amount of calories consumed by this calculation is 3000, subtract 20% from this number: 3000- (3000X0.2) = 2400.
