The body's basal metabolism consumes calories

The human body consumes energy every day. The food we eat produces energy for human metabolism and movement, and then the waste is excreted from the lower body. Therefore, we must consume enough energy on a normal basis, otherwise we may become weak and dizzy. It is also best to consume a balanced amount of nutrition. Do not consume excessive amounts of greasy and irritating foods, otherwise it will hinder the body's metabolism and be detrimental to the body's absorption.

Basal metabolism (BM) refers to the minimum energy requirement of all organs in the human body to maintain life. The measurement method is the energy metabolism rate when the human body is in a conscious and extremely quiet state, not affected by muscle activity, ambient temperature, food, mental stress, etc.

Daily calorie requirements for adults

The calories an adult needs daily = the basic calories required for the body's basal metabolism + the calories required for physical activity + the calories required to digest food.

The calories needed to digest food = 10% x (the minimum calories needed for the body's basal metabolism + the calories needed for physical activity)

Daily calorie requirement for adults = 1.1 x (minimum basal calorie requirement for basal metabolism + calorie requirement for physical activity)

Daily calorie requirements for adults

Men: 9250-10090 kJ

Women: 7980 - 8820 kJ

Note: The daily calories provided by food should be no less than 5000 kJ - 7500 kJ.

Kilojoules is the minimum amount of energy required to maintain normal human life activities.

A simple calculation of the basic calories required for the human body's basal metabolism

Women: Basic calories (kcal) = body weight (catties) x 9

Men: Basic calories (kcal) = body weight (catties) x 10

The basic calorie calculation of the basic metabolic needs of the human body

woman

Age formula

18- 30 years old 14.6 x body weight (kg) + 450

31- 60 years old 8.6 x body weight (kg) + 830

Over 60 years old 10.4 x body weight (kg) + 600

man

18- 30 years old 15.2 x weight (kg) + 680

31- 60 years old 11.5 x weight (kg) + 830

Over 60 years old 13.4 x weight (kg) + 490

To control weight gain, you must strictly control your daily calorie intake. At the same time, it is also necessary to basically meet the daily energy needs.

This requires us to have a comprehensive understanding of how much calories we need every day so that we can eat a reasonable diet.

The calories the human body needs every day are the sum of the basic calories required for the body's basal metabolism, the calories required for physical activities, and the calories required to digest food. There are three basic ways to calculate your calorie needs:

First, calculate the range of calories you need each day based on your weight.

Calories a = body weight (kg) x 22

Calories b = body weight (kg) x 33

The daily calorie requirement of the human body should be between calorie a and calorie b.

Second, calculate based on the individual's height, weight, gender, and age

Male: 66 + [13.7 x weight (kg)] + [5 x height (cm)] - 6.8 x age

Female: 65+[9.6x weight (kg)]+[1.7x height (cm)]-4.7x age

The kilocalories obtained according to this formula are the approximate calorie value you need to consume every day.

Third, measure according to each person's weight and labor intensity (more suitable for special occupations that are very physically demanding)

1. Non-manual clerical workers, such as office staff:

25 kcal x body weight (kg)

2. Field workers who need to expend some physical effort, such as barbers:

30 kcal x body weight (kg)

3. Pure manual workers, such as construction workers:

35 kcal x body weight (kg)