How many calories I need daily?
In this section we want to help you to calculate the caloric needs of your body.
This will help you customize your diet.
Caloric needs are not the same for everyone, but vary from person to person depending on some parameters, such as:
- The age
- Sex
- The level of physical activity
To help you calculate your taste has metabolic need:
1. Calculate the cost of your metabolism.
The metabolic cost are the calories your body consumes at rest.
- For a man is 24 Kcal. per kg of body weight per day.
Eg.:
A man weighing 70 kg needs at least a day to maintain the basic needs of your body (breathing, your digestion, heart pumping, ...):
70 x 24 = 1680 kcal.
- If a woman is a little less 21.6 Kcal. per kg of body weight per day.
Eg.:
A woman weighing 60 kg needs at least a day to maintain the basic needs of your body (breathing, your digestion, heart pumping, ...):
60 x 21.6 = 1296 Kcal.
Now calculate your own:
Man: ____kilos x 24 = _______ Kcal. / Day
Women: ____kilos x 21.6 = _______ Kcal. / Day
In addition to age decreased caloric expenditure.
As soon as we get older use fewer calories and therefore should eat less.
- If you are under 25 years must add 300 Kcal.
- If you are between 25 and 45 years should not add or subtract.
- If you're over 45 you must subtract 100 calories per every 10 years more. That is if you are 55 subtraction 100 Kcal., If you subtract 200 Kcal 65, ...
It is also crucial to calculate your need for energy or energy expenditure, know what your level of physical activity:
- If your activity is low (sedentary, sitting in an office work, study, sitting all day): Your spending does not increase.
- If your activity is low (go shopping, pick up the house, walk to work "20" minutes a day up 6 floors, ...): Your spending increases 100 Kcal.
- If your activity is moderate: (work in a factory where there is physical effort, going twice a week to swim or dance, if you go out walking 1 hour a day, ...): Your spending increases 200 Kcal.
- If your activity is high (sales to run every day at the gym, or play sports daily): 400 kcal Your spending increases.
In summary:
For example: If you are a woman of 20 years, 60 kg and mild activity, your caloric needs will be:
60 Kg x 21.6 = 1296 Kcal. + 300 = 1596 + 100 = 1696 kcal.
Therefore to maintain your weight should go on a diet of 1700 Kcal. daily minimum.
If instead you want to lose weight, you can do with a diet of 1500 Kcal. or any other that has less than 1700 Kcal. / Day.
As we always say if you want to improve results is always advisable to do a little exercise.
This will help you customize your diet.
Caloric needs are not the same for everyone, but vary from person to person depending on some parameters, such as:
- The age
- Sex
- The level of physical activity
To help you calculate your taste has metabolic need:
1. Calculate the cost of your metabolism.
The metabolic cost are the calories your body consumes at rest.
- For a man is 24 Kcal. per kg of body weight per day.
Eg.:
A man weighing 70 kg needs at least a day to maintain the basic needs of your body (breathing, your digestion, heart pumping, ...):
70 x 24 = 1680 kcal.
- If a woman is a little less 21.6 Kcal. per kg of body weight per day.
Eg.:
A woman weighing 60 kg needs at least a day to maintain the basic needs of your body (breathing, your digestion, heart pumping, ...):
60 x 21.6 = 1296 Kcal.
Now calculate your own:
Man: ____kilos x 24 = _______ Kcal. / Day
Women: ____kilos x 21.6 = _______ Kcal. / Day
In addition to age decreased caloric expenditure.
As soon as we get older use fewer calories and therefore should eat less.
- If you are under 25 years must add 300 Kcal.
- If you are between 25 and 45 years should not add or subtract.
- If you're over 45 you must subtract 100 calories per every 10 years more. That is if you are 55 subtraction 100 Kcal., If you subtract 200 Kcal 65, ...
It is also crucial to calculate your need for energy or energy expenditure, know what your level of physical activity:
- If your activity is low (sedentary, sitting in an office work, study, sitting all day): Your spending does not increase.
- If your activity is low (go shopping, pick up the house, walk to work "20" minutes a day up 6 floors, ...): Your spending increases 100 Kcal.
- If your activity is moderate: (work in a factory where there is physical effort, going twice a week to swim or dance, if you go out walking 1 hour a day, ...): Your spending increases 200 Kcal.
- If your activity is high (sales to run every day at the gym, or play sports daily): 400 kcal Your spending increases.
In summary:
For example: If you are a woman of 20 years, 60 kg and mild activity, your caloric needs will be:
60 Kg x 21.6 = 1296 Kcal. + 300 = 1596 + 100 = 1696 kcal.
Therefore to maintain your weight should go on a diet of 1700 Kcal. daily minimum.
If instead you want to lose weight, you can do with a diet of 1500 Kcal. or any other that has less than 1700 Kcal. / Day.
As we always say if you want to improve results is always advisable to do a little exercise.
Source...