How many calories do I need daily?

How many calories do I need daily?

How many calories do I need daily?

The association with your calories: sometimes is hard, sometimes you are disciplined but a number of times everything goes wrong! But how many calories do you require to stay within your normal weight or lose a few kilos!

How many calories have to take daily?

Our daily caloric requirements are calculated either by laboratory measurements with particular devices - or calorimeters based on given tables and simple mathematical calculations. Of course, in both cases there might be variation from reality, because of different physical activities and environmental circumstances from day to day. To calculate accurately the "caloric intake" you should have in mind: the basic expenditure (basal metabolism), the caloric energy essential for digestion of food, energy necessary to climatic conditions (very chilly or very hot), the caloric needs of your daily activities (e.g. work out). If you find this quite complex, the simplest way to compute how many calories you need is: older adults and low energy rarely need over 20 to 25 calories per kg of ultimate weight. Adults performing gentle work need 25-30 calories per kg of ideal weight, people with a medium to difficulty activities takes about 30-35 calories per kg of weight, people with intense work 35-40 calories. Athletes need among 30-40 calories per kg of lean mass.

How many calories do I need to keep my weight or lose?

To stay within your weight limits, your calories to intake on a daily basis should not exceed the figure of those arising from the actions you did. To lose weight, you require combining the reduction of every day caloric intake through diet with increased physical activity. Given that 1 kg of fat provides about 7,500 calories each day if you eat 500 fewer calories at the end of week you should lose approximately a kg of fat. In order to achieve stable weight loss rate of 1 with 1.5 kg weekly (4 to 6 kg per month), you should get approximately 1000-1500 calories less for each week. According to experts, to loose 1 to 1.5 kg per week is quite safe for your health.

How to count one portion?

A "usual portion" corresponds to the typical restaurant, i.e. amount of food to fits in a medium bowl, for example, macaroni or meat with vegetables. However, we need to give awareness to portions, because the present restaurant portions are generously proportioned than the dietary understood "portion". Furthermore, the ration should be different according to age, sex, height, activity, medical history; amount of fat used in the preparation of the meal based on each one habits.

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