For many people, maintaining a normal body weight is a real problem. Today obesity is very common, so it takes even epidemic proportions. Maintaining the optimal body weight is a major factor in maintaining the health of the body.
Overweight is a risk factor for the occurrence of many diseases such as: chronic cardiovascular and metabolic disorders (elevated blood pressure, elevated fats, diabetes, diseases of the heart and brain vessels, which can lead to the development of cardiovascular or brain blow). Increased body weight is considered a risk factor for the emergence of some types of cancer.
Often, obesity is a consequence of an irregular diet, that is, the inclusion of a greater amount of calories than is needed by the body. As a result, excess calories are stored as fatty tissue.
But, in order for the organism to function normally, that is, to perform daily basic life functions, it requires a certain amount of calories. Every day, we have to make a certain amount of calories in the body. They need the body for energy. Calories are found in food. Healthy eating will help our body get enough calories, but still the amount of calories burned remains below the level that could cause defecation.
The recommended daily intake of calories varies from person to person, but there are some recommendations for how much calories are needed for us. On average, in order to maintain their normal body weight, women need about 1,500 calories per day, and about 2,200 calories per day. But these figures refer only to adults, who are little involved in physical activity. Many physically active people can not live with 2,000 calories per day. It would mean starvation of the body.
Factors that affect individual calorie needs include: age, height and weight, average daily physical activity, and body build.
One general rule is that if you make 500 calories less than you need daily, you will lose about half a kilogram of your weight per week. How many calories do you need depends on the true lifestyle and other factors.
WHAT ARE CALORIES ?
Calories represent a unit of energy. Most often we associate them with food, but they refer to everything that contains energy. In order for a person to survive – to breathe, to move, to think, to pump blood – he is troubled by energy, which he usually receives from food. The number of calories in food is a measure of how much of the potential energy is in possession of that food.
WHAT FOODS CONTAIN CALORIES?
Food is composed of these 3 components, so if you know how much carbohydrates, proteins and fats contain certain foods, you will also be able to calculate calories.
– 1 gram of carbohydrates = 4 calories
– 1 gram proteins = 4 calories
– 1 gram of fat = 9 calories
HOW TO CALCULATE HOW MANY CALORIES PER DAY YOU NEED?
There are various methods for determining daily calorie needs. One of the methods for determining daily calorie needs is the relatively precise Harris-Benedict mathematical equation, which includes body height, weight, age, and gender.
MEN BMS= 66 + 13.7 x weight kg + 5 x height cm – 6.8 x years
WOMEN BMS= 655 + 9.6 x weight kg + 1.8 x height cm – 4.7 x years
THE NUMBER YOU RECEIVE SHOULD BE MULTIPLIED BY A LIFESTYLE FACTOR:
Minimum physical activity – BMS is multiplied by 1.2
Minor activity with exercise 1-2 times a week – BMS is multiplied by 1.37
Moderate activity with exercise 3-5 times a week – BMS is multiplied by 1.55
Active life with 6-7 times weekly exercise – BMS is multiplied by 1.72