Keeping Weight Stable, Do You Know How Much Kalori Must Be Burned Every Day?

Illustration of how many calories must be burned every day to keep weight stable (Freepic/tonodiaz)

YOGYAKARTA - Keeping weight from rising is actually not as complicated as it seems, really. The point is, if the amount of calories you consume is balanced with the number of calories burned, the weight will remain stable. In addition, understand the factors that are taken into consideration, such as TDEE (Total Daily Energy Expenditure), BMR (Basal Metabolism Rate), thermogenesis, and a simple calori deficit strategy.

TDEE is the total number of calories burned by the body every day. It includes three components, namely the Metabolic Rate (BMR) Basal, thermogenesis (energy for food cerena), and physical activity. Quoting Health, Monday, September 1, knowing how many calories you have to burn so that your weight doesn't rise. The more precise the calculation, the easier it is to set balanced food intake and physical activity.

BMR is the calories that the body needs only to carry out basic functions such as breathing, pumping blood, and body temperature. BMR accounts for about 60 70 % of total TDEE. The average calories needed for this metabolic system, tends to decrease with age and loss of muscle mass. So, maintaining muscle mass through exercise can help maintain or increase BMR.

Thermogenesis or thermal effects of food (TEF) is the energy needed to process food. It accounts for about 10 % of total TDEE. Interestingly, proteins have the highest TEF, around 2030 %, while carbohydrates are 510 %, and fat is only 03 %. That is, consuming a protein can slightly increase the amount of calories consumed to digest it.

In addition to body performance needs, residual calories are burned through daily activities and exercise. The more active, the more calories are burned. For example, walking 8,000 steps a day will generally burn about 400 calories because an average of 1 calorie per 20 steps. For activities such as lifting weights, the body can burn 311 calories per minute depending on the intensity.

So to keep weight stable, how many calories do you have to burn every day? The answer depends on the factors mentioned above. The level of activity, also has a major effect in keeping weight stable. So that weight does not rise, you need to create a small deficit or maintain balance.

Recommendations from diet and nutrition experts, creating a deficit of about 500 calories per day can effectively maintain and even lose weight in a healthy manner. For example, by reducing the consumption of calorie and/or burning more calories with exercise can help reduce about 0.45 kg (1 pound) a week. However, a deficit that is too large can reduce BMR, lower muscle mass, or increase hunger. Thus, a consistent moderate deficit is usually safer and more sustainable.

By understanding TDEE which includes BMR, thermogenesis, and physical activity, you can be more aware of your daily energy needs. Setting a moderate, not extreme calori deficit is a wise way to make sure your weight remains stable without sacrificing health. If in doubt determines the ideal number or the best strategy for your condition, don't hesitate to consult a health professional.