In our daily diet or when we resort to a weight loss diet, a question usually appears: how many calories are needed per day? We are going to explain how to determine the amount of calories our body needs.
Basal Metabolic Rate and calories as a unit of measurement
To begin, we must first understand the principle of the Basal Metabolic Rate or BMR. It refers to the amount of calories our body burns, even at rest.
A calorie is the amount of heat required to raise the temperature of a liter of water by one degree to normal atmospheric pressure . The calorie is a unit of energy already in disuse within the technical system of units. Its use today is reserved for the field of nutrition, where it allows us to express the energy power of food.
In the field of nutrition, what we really count are
kilocalories. Being 1 kcal = 1 000
calories, although we popularly call them calories.
Counting the kilocalories of a food allows us to know how
much energy we have ingested and if this will be enough to keep us alive.
The energy that living beings need to live is obtained from
the macronutrients provided by the food we eat, although it must be taken into
account that each food provides different amounts.
Our body uses its energy, in the form of kilocalories, to
warm itself, to stay alive and also to perform physical or mental activity .
The sum of all these expenses is equal to the total energy cost .
The uses of calories
The energy that our body needs throughout the day is used in
the following aspects:
Basal metabolism
It refers to the minimum calorific consumption that a living
organism needs to complete its basic vital activities.
Cell growth and renewal
Cell regeneration, like the creation and renewal of tissues,
requires energy to develop properly.
Physical activity
This is the calorific consumption necessary to carry out
different activities and is classified as minimal, moderate and intense
activity.
Stressful situations
Like a disease or surgery.
Also read: How to design a plan to lose weight without
suffering
How many calories do we need on a daily basis?
To have a good energy balance, we must consume the same
calories that we expend each day in order not to lose or gain weight. In this
way we will have the necessary energy to sleep, to digest, to move blood
through the arteries, or to breathe.
With food we are giving our body the necessary amount of
calories to function properly , through a significant contribution of
carbohydrates, proteins , fats and water, which are present in the different
foods that we consume daily.
It is very important to note that although a certain number
of calories is often suggested for adults, these are determined by many
factors. Thus, the needs may vary according to:
Sex
Age.
The activities that we develop every day.
If we want to know how many calories we need per day, we
must start by calculating our Basal Metabolism Rate. This represents approximately between 60% or
70% of the total calories that our body spends daily and that, therefore, we
must supplant to live and enjoy good health.
You can also see: 5 myths you should stop believing about
healthy breakfast
Calculation of Basal Metabolism Rate
Different personal factors are used to calculate the basal metabolic rate, such as:
Sex
Age.
The height.
The weight.
Although there are different formulas to obtain this rate,
there is a very reliable and precise equation that was established by Harris Benedict :
Men: BMR = (10 x
weight in kg) + (6.25 x height in cm) - (5 x age in years) +5
Women: BMR = (10 x weight in kg) + (6.25 x height in cm) -
(5 x age in years) - 161
Given that this rate only shows us the minimum consumption of our body at rest, it is now necessary to calculate energy expenditure based on our lifestyle. This is because the expense is not the same for a person who spends eight hours sitting in the office than another who is an athlete and trains two hours a day.
A quick and easy way to calculate the calories that a person needs to consume per day is to multiply their current weight by 15. This will give us the number of daily calories needed just to maintain their current weight.
In short, this way we can roughly calculate the amount of calories we need per day . In this way, we can have an idea of the margin we have for caloric intake if we want to lose weight.
0 Comments