Calories or energy provided by food or calorie and weight. This is what we think of when we eat and when we know what it contains in calories and anxiety begins about this amount, so it is necessary to know how to calculate the calories that the body needs … But how?
The matter is simple here, you will find a way to calculate the necessary calories for the body, and then after determining this amount, you will be able to consciously control your weight and you will be able to achieve your goal of reaching the ideal weight and body.
1 – Why should the body count the calories?
Why should you calculate the calories needed by the body?
Calories are the fuel that secures the ability to perform various work and physical activities such as exercise, walking, sleep, work, and thought, and calories are what guarantee the activity and functioning of various body organs and systems such as the heart, breathing and bowel movement.
Without obtaining the sufficient amount that the body needs, it will not be able to continue performing the previous work, and the body’s systems will not be able to work as it should, and in addition to relying on energy stores, it may reach the point where the body depends on even muscle consumption.
Therefore, we find that it is necessary to calculate the calories that the body needs in order to be able to secure them.
2 – How does the body get calories?
The body obtains calories through all that is consumed from different foods and drinks, and the amount of calories provided by each type of food to the body varies according to the type of food and the nutrients in it, according to the following:
- 9 calories are obtained from eating 1 gram of fat.
- 4 calories are obtained from eating 1 gram of protein.
- 4 calories are obtained from eating 1 gram of carbohydrates.
- 4 calories are obtained by eating 1 gram of sugars.
- The negligible amount of calories in the micronutrients, that is, vitamins, minerals and minerals.
Through this, you can choose the foods and drinks that are consumed so that they are low in caloric content and at the same time work to provide the body with satiety, that is, foods rich in fiber (vegetables and fruits) and to limit foods that contain empty calories (i.e. rich in calories without making you feel full) such as foods Fatty.
3 – How to calculate the calories needed by the body?
The body consumes calories in every intellectual or physical activity in addition to the work of the internal organs and organs and the burning of the food itself, so calculating the calories that the body needs is the same as calculating what it consumes on a daily basis so that on this basis, the appropriate amount of calories is obtained.
Thus, you can calculate the necessary calories for the body by determining the following:
BMR calculation – basal metabolic rate
The basic metabolic rate is simply the amount of energy that the body consumes while it is at full rest (that is, without any mental or physical activity). In other words, it is the amount of energy or calories that it spends to secure the functioning and continuation of the body’s internal systems (heartbeat – regulating and continuing the breathing process. – and others…).
The BMR is about 75% – 80% of the total calories the body needs during the day, and this amount is affected by a number of factors: body weight – gender – age – hormones – genetics – muscle mass – fat mass – and others …
The basal metabolic rate (the number of calories that the body needs for the functioning of its organs per day) can be calculated through the following mathematical exercises:
For females: (0.9 kcal) + (body weight in kg) + (24 hours).
For males: (1 kcal) + (body weight in kg) + (24 hours).
Physical and intellectual activity
In addition to the basic metabolic rate, the physical and intellectual activity constitutes about (15-25)% of the BMR, and this amount is added to the previous amount and the result is the calculation of the calories that the body needs per day.
This amount is affected by the extent of activity that a person exerts, and it can be roughly estimated: 15% for low-activity people who work at office work and 25% for hyperactive people who do exercise on a regular basis, and what is in between depending on the activity.
It can also be estimated accurately by knowing what one burns (consumes) each of the activities that a person performs. For example, each hour of the following exercises consumes calories:
Vigorous aerobic exercise is about 533 calories – light aerobic exercise is 365 calories.
Dancing 219 calories – ink jumping 861 calories – treadmill 657 calories.
Swimming 423 Kcal – Soccer 584 Kcal.
Physical activity is not only sports and exercises, the body consumes calories in everything it does, the following activities are consumed:
Eating: Every 10 minutes you consume 18 calories.
Seating (watching TV – surfing the net): every 10 minutes 11 calories.
Reading: Every 10 minutes you consume 15 calories.
Stretch with an individual: every 10 minutes you consume 30 calories.
Sleep: Every 10 minutes you burn 10 calories.
Metabolism and food interactions
The process of consuming calories (metabolism) also consumes calories, but this amount is a very small amount compared to the basic burning rate and physical and intellectual activity, so it is neglected and not taken into account when calculating the calories that the body needs daily.