Calories
Is the unit of measurement of energy in the human body and living organisms, in which the measurement of thermal energy specifically, and therefore all the functions of the body and the different movement and activity are burning calories that take from the food intake, and that these calories if exceeded the normal limit needed by the human body leads to Weight gain due to the accumulation of these calories in the form of accumulated fat, and if the person does not take the need of calories leads to weight loss and take calories from the muscles and thus lead to contraction and weight loss, The calories you need and the amount of calories taken from your daily food, and this is what we will recognize through our article.
The daily diet should be as indicated by nutritionists:
- Carbohydrates: 50%.
- Proteins: 35%.
- Fat and starch: 15%.
Calculation method of body calories
- You should know all the foods you eat frequently and frequently, and then calculate all calories for foods through some famous sites that give complete and adequate information about all calories in foods.
- Read all the information on the foods you eat, especially the packaged and canned foods, and record them on a sheet to see how many calories you have collected.
- Use the following procedure to calculate the calories you need:
- Male: (10 x weight in kg) + (6.25 x cm) – (5 x age) + 5.
- Female: (10 x weight in kg) + (6.25 x cm) – (5 x age) – 161.
For example, athletes and sports practitioners need higher calorie intake than people who work behind offices and polyclinics, so the metabolic rate should be defined and applied to the calculation equation by the following steps:
- The time to relax heavily during the daytime period is calculated: total calories x 20%.
- Light physical activity such as (sitting, driving, working behind the office) will be calculated: total calories × 30%.
- Moderate physical activity such as (walking for at least 3 km, light exercise such as tennis); any hand-held action is calculated: total calories × 40%.
- Physical activity such as (long-distance running, cycling and football); any work that needs full physical activity is calculated: total calories × 50%.
- Hard Work: If you are doing hard work for long periods of time (such as loading and unloading things, hard training), any work that requires a lot of effort and time is calculated: total calories × 60%.
For example, a woman (170 cm tall) and her weight (60 kg) and her age (28 years) perform light activities such as sitting and working behind the office daily. The total calorie rate: (10 × 60) + (6.25 × 170) ) – 161 = 1362 calories, and added to (light physical activity) 30%, and the result: 1362 × 30% = 408. Thus the total calorie needed by this woman during the day are: 1362 + 408 = 1770 calories.