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Daily calorie needs are important to know so we can maintain ideal body weight. However, each person's calorie requirements vary depending on age, sex, height and weight, and physical activity undertaken.

Calories are a unit for the amount of energy contained in food and drinks or the energy used during activities. When you consume something that is calorie, it means you are giving energy to your body. The body then burns the energy in daily activities.

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Well, the total calories that enter the body and burn every day is what directly influences weight loss, weight gain.

Importance of Calories in the Body

Humans certainly need calories to stay alive. Without energy, the cells in the body will not be able to work properly until eventually the organs in the body, including the heart and brain, cannot function as they should.

The minimum amount of energy needed by the body for the organs and all systems in it to function properly is called the basal metabolic rate (BMR). These needs are met through food or beverage intake.

Everyone also must have daily activities. No matter how little the activity, there will be calories needed. So, in addition to providing energy for organs and bodily functions, calories are also needed to carry out daily activities.

Calorie intake that is too low or too high can cause various health problems. If calorie intake is too high, the body will store excess energy in the form of fat. Excessive levels of body fat can cause various diseases, such as heart disease.

Conversely, if calorie intake is too low, the organs of the body become lack of energy to carry out their functions. As a result, there is a disruption in the balance of bodily functions which can also lead to various diseases.

Calculating Calorie Needs per Day

The average adult male needs around 2,500 calories a day, while adult women usually need around 2,000 calories. However, remember that the actual caloric needs per person each day still varies. So, you are advised to calculate your own calorie needs per day, yes.

The number of caloric needs per day is obtained by calculating BMR and a person's daily activity level. The formula most widely used by nutritionists to calculate BMR is the Harris-Benedict Formula. This formula is calculated based on age, gender, weight, and height.

  • For men : (88.4 + 13.4 x weight in kilograms) + (4.8 x height in centimeters) - (5.68 x age in years)
  • For women : (447.6 + 9.25 x weight in kilograms) + (3.10 x height in centimeters) - (4.33 x ages in years)

The BMR calculation results are then multiplied by the average daily activity number of the person. This number ranges from 1.2 to 1.9 depending on how high a person's daily activities are. The less a person does physical activity, the lower the daily activity rate.

For example, a 50-year-old male office worker weighing 70 kg, height 180 cm with a low level of daily activity because the average daily work done while sitting. So, this man's BMR is:

(88.4 + 13.4 x 70) + (4.8 x 180) - (5.68 x 50) = 1,606.4 kcal (kilocalories)

Because this man is rarely exercising and not active, his daily activity rate is 1.2. This means that to keep the body working properly, the number of caloric needs per day for this man is 1,606.4 x 1.2 = 1,927.68 kcal ~ 1,900 kcal.

If you want to lose weight in a healthy way, you need to burn more calories than you consume. You can work around this by eating low-calorie foods and increasing exercise intensity.

However, if you want to gain weight, you need to consume more calories than the amount you burn each day. Get around this by eating foods that are rich in nutrients, not only high in calories.

As for maintaining an ideal body weight, you need to balance the number of calories you consume with those you burn through physical activity.

Now you already know how to calculate calorie requirements per day. Try to calculate your calorie needs and make this a reference for building a healthy diet and an active lifestyle.

If you currently feel the need to lose or gain weight, don't hesitate to consult with your doctor about the number of calories you need and the right way to achieve it.

Label : Healthy life cat_Healthy life

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