How Many Calories our body need per day
How many Calories our body need per day for losing Weight?
When most of
people think about calories, they think how fattening a food is but we
know that calories are used to measure the amount of energy in foods and beverages. The type and amount of food which we eat determines the
amount of calories we consume, so for many people the amount of calories in
their food is the deciding factor for their weight-loss diet for choosing what
to eat and what to leave.
Here also make
a difference on two points such as “How” and “when” to eat because our body
needs the amount of energy differently throughout the day.
The average amount of calories use in our body depends on various factors
including weight, height, age, activity level, health and several other
factors.
If we regularly
take more energy than our body requirement, we will gain weight but If we take less amount
of energy, we will lose weight, and eventually lose muscle mass.
If we want to lose weight then we have to eat fewer calories as compare to
those which our body burns each day. In this article we are trying to give information about calories, so here are two main definitions which are used to
define calorie.
First
Definition: It is the amount of heat which is used to raise
the temperature of one gram of water by one degree Celsius.
2nd Definition: On the basis of
nutritional content calorie is a unit of energy which comes from different
sources such as coal, gas and all types of food-whether they are protein, fats,
sugar or carbohydrate, all of these are the important sources of energy which
is needed by every person to live and work properly.
Jennifer McDaniel, a nutritionist dietitian in Clayton says that each part in our body such as brain, muscle or other cells in our body requires energy to work properly in optimal state.
Missouri, a spoke person of the “Academy of Nutrition
and Dietetics” says that, our body and brain need the right amount of energy
(calories) to work and grow properly, if we don’t get enough of those nutrients
(calories) It will create a negative consequences in our body parts.
The
term calorie comes from Latin word ‘calor’ means heat and Nicolas Clement was
the first person who introduced the word calorie as a unit of heat energy
during his lectures in 1819-1824. This term then entered in the English and
French dictionaries between 1841 and 1867.
Facts on Calories Intake and Their uses
1. If we eat healthy breakfast it help us with weight reduction and maintenance.
2.
The brain uses 20% of energy in human body.
3.
The daily calorie intake depends on size, age,
height, lifestyle and overall health.
4. The 500 calorie meal consist of fruits and vegetables keeps you feeling full for longer as compared to 500 calorie snack of pop.
Young man need high amount of energy in the age of 19-25 and require 2,800 calories for maintaining weight, if he is active man then he requires 3,000 calories per day. For losing 0.45 kg weight per week they need to consume 2,300-2,500 calories per day. Different experiments and studies show that the need of energy decreases with increasing age that’s why the difference in calorie intake occurs.
The
moderately active man needs 2,600 calories per day for maintaining his weight
in the ages of 25-45 and 2,100 calories per day to lose 0.45 kg weight per
week.
While
active man requires 2,800-3,000 calories per day who walks 3-4 miles per day
for maintaining their weight and 2,300-2,500 calories per day to lose 0.45 kg
weight per week.
Calories
Intake for women:
The
moderately active women need 2,000 calories per day in the ages of 25-50 for
maintaining her weight and 1,500 calories per day for losing 0.45 kg weight per
week.
While
active women who walks 3-4 miles per day requires 2,200 calories per day for
maintaining their weight and at least 1,700 calories per day to lose 0.45 kg
weight per week.
Calories
Intake for Children:
Children need
calories according to their size, age, and activity level because the average
toddler needs 1200-1400 calorie per day,2,000-2,800 calories are needed by
moderately active teenager per day because they requires more energy.
How to Reduce Calories Intake Properly
We know that
calories are a measure of energy if we want to lose weight we use more calories
than to consume but if we want to gain weight then we need to consume more
calories as compared to those which we expend.
We know that
cutting calories is not a sustainable way to lose weight without considering
which food you eat because choosing nutrient dense food gives significant
health benefits as compared to nutrient-poor food.
We also know
that different food have different effects on the body, that’s why not only the
calorie intake ensures a healthy diet. For this reason we recommend to make
some changes which help us to maintain a calorie deficit in long term without
feeling starved, thus following recommended parameter for eating perfect food
and evidence-based which helps the people to lose weight are as follows.
Eat More Protein:
When we want to
lose weight then we have to increase the protein intake because protein is the
king of all nutrients. Adding protein in diet is an effective and simple way to
lose weight with small effort because protein increases the metabolic rate and
helps to curb appetite.
Studies show
that high protein diet help in burning the calories during metabolisms and it
burns almost 80–100 calories per day. Protein help us to stay fuller longer
throughout the day because people who ate 30% of calories from
protein required to ate 441 fewer calories per day it help us in
craving fight.
Protein not only helps us in losing weight but it also reduce weight regain. A study on protein show that if we consume 25% of daily calories from protein it reduces 60% of obsessive thoughts about food and it reduces 50% of the desire to snack at night.
Avoid Soft Drinks
and Sugary Fruit Juices
It is an easy change to eliminate liquid sugar calories from
diet because it includes chocolate milk, sodas, and other beverages with added
liquid sugar.
Studies show that our brain only register solid calories, it doesn’t register a liquid calorie that’s why drinking sugary liquid doesn’t make our brain automatically compensate and thus it is linked to an increased risk of obesity and also have a negative effect on the metabolic health by increasing the risk of many diseases.
Drink More Water
Drinking water before meal help us in reducing hunger and make us eat fewer calories. Studies show that drinking 0.5 liter of water, especially before meal, lose 44% more weight When combined with a healthy diet such as coffee and green tea boost metabolism and help us in losing weight because it appears to be helpful if you need to lose weight.
Lifting Weights and
Exercise
Whenever we are trying to lose weight it’s important for us to maintain and strengthen the muscles because when we eat fewer calories our body compensates by saving energy, enable us to burn fewer calories, this in turns lead us to loss of muscle mass and reduction in metabolisms because muscle is metabolically active.
The long term calorie restriction significantly reduces the metabolism thus the only strategy from preventing such effects is to exert muscles in lifting weights and doing exercises. By doing so, it prevent us from muscles loss and stop slowing down our metabolisms during long term calories restriction.
If you have no time for going to gym then simply do pushups, squats, and sit-ups, at home or do some cardio such as, swimming, walking, or jogging for general well-being.
How our body use energy for burning calories
Human body
needs energy for working, walking, eating as a whole we can say that our body
needs energy for remaining alive. We get this energy from food we eat, from
water we drink and use it in different parts of our body such as:
We already
discuss that 20% of the energy is used by our brain and the rest is used by the
basal metabolisms, such as the energy we need in state of resting, blood
circulation, digestion and breathing.
Our body needs
more energy in cold environment for maintaining constant body temperature
because our metabolism increase and produce more heat as compared to warm
environment where we need less energy.
Some of the
energy is used by the skeletal muscle for maintaining posture and movement while
some amount is used during the cellular respiration in the metabolic process. In
this process cell get their energy from the reaction of oxygen with glucose for
producing carbon dioxide, water, and energy. In other words we can say that the
need of calories in our body is used to fuel the body functions.
Activities:
Here are the lists of some activities which help us in burning
calories and this list is made on that person having weight at least 125
pounds.
Activity
Calories burned
Walking 4-5 miles an hour
160
Computer work
43
Aqua aerobics
130
Lifting weights
95
General swimming
185
sleeping
19
Running 5 miles an hour
300
Casual dancing 30 minutes
165
How to Check the Basal Metabolic Rate
Here
is the best formula to know about the daily needs of calories in the body by
applying the useful way of estimating BMR is the Mifflin-St. Jeor equation:
If you want to calculate your BMR automatically then enter your details into the calculator.
What is your activity factor?
After calculating the BMR,
the next step is to calculate the calorie intake with the help of activity
factor but this result is still not the perfect and exact result because a
muscular person needs more calories even when it is in resting position.
This is a rough idea which supports you to know about the daily intake of calorie but not calculate the exact ratio but gives the nearest value of your body weight where it is. Here first you have to calculate the BMR value then multiply the result with the activity factor such as:
Active
Lifestyle: When
you do six to seven time intensive exercises per week, your daily calorie
requirements is BMR x 1.725.
Very
Active Lifestyle: When you do very intensive exercise twice a day,
along with extra heavy workouts, your daily calorie requirement is BMR x 1.9.
Moderately Active Lifestyle: When you do exercise three to five times in a week in moderate range then, your daily calorie requirement is BMR x 1.55.
Slightly
Active Lifestyle: When you
do less exercise one to three times a week, your daily calorie requirement is
BMR x 1.375.
Sedentary
lifestyle: When
you do light or even no exercise at all, your daily calorie requirement is BMR
x 1.2.
nice info
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