YOGYAKARTA - For those of you who want to have an ideal body, reduce, increase and even bear weight, of course you must know how to calculate the right daily calories. Therefore, this time we will discuss it here.
It's actually quite easy to do about counting calories. However, you also need to know that the recommended calorie number for women and men is different and relies heavily on the level of activity and body composition.
The reason is, the number of calories you consume every day is also an important factor for our weight.
After getting a basic picture of how much energy your body needs, you can make diet and nutrition adjustments. For example, to lower or increase weight.
Then, what are the tips for counting calories every day for men and women? Here's the review!
The average adult woman needs about 2,000 calories a day. On the other hand, adult men need about 2,500 calories per day.
However, you need to understand that each person's daily calorie needs can be different, depending on the body's state and activities.
For example, mothers are pregnant, they definitely need more calories than women in general.
You can calculate the calorie needs by calculating the BMR (Basal metabolic rate) and the level of a person's daily activities.
The formula most widely used by nutritionists to calculate BMR is the Harris-Benedict formula.
You can calculate the trick based on age, gender, weight, and height.
Here's how to calculate calorie needs:
For men: 66, 5+ (13, 75 x body weight in kilograms) + (5, 003 x height in the centimeter) (6, 75 x age)
For women: 655, 1 + (9, 563 x weight in kilograms) + (1, 850 x height in the centimeter) (4, 676 x age)
You need to multiply the results of BMR calculations after that with the average daily activity number. This ranges from 1.2' 1.9 depending on how high a person's daily activities are. The more rarely a person carries out physical activities, the lower the daily activity rate.
Not only that, you can also get information from here: Acquaintance with Kalori Needs Calculators.
Examples of counting:
How to calculate daily Calories of women
For example, a 25-year-old female office worker weighing 55 kilograms, 160 centimeters high with a low daily level of activity, because he mostly works every day while sitting.
So, this female BMR is:
655.1 + (9,563 x 55) + (1,850 x 160) (4.676 x 25)= 1,360, 16
Because these women are rarely used and are less active, the daily activity rate is at 1.2.
That is, to protect the body, keep working well, the number of female calorie needs is 1,360, 16 x 1, 2 = 1,632, 192 kkal.
SEE ALSO:
How to count Men's Daily Calories
A man with a 30-year-old event organizer work weighing 75 kg, 183 centimeters high, with daily levels of activity categorized as high.
Because on average he does work every day by moving around (high mobility), to this male BMR, namely:
66.5+(13.75 x 75)+(5,003 x 183)(6.75 x 30)= 1,810.8
Because these men are counted as exercising regularly to maintain energy as EO with large mobility, the daily activity figure is at 1.8.
That is, to protect the body, keep the body working well, the number of male calories needs is 1,810, 8 x 1,3 = 3,269,44 kcal.
Although important, how to calculate calories represents only one aspect of nutritional thinking in totality.
The combination of calorie and nutritional values from the food you consume is more important for the health of the body.
Eating 100 calories of cake does not provide the same benefits as a bowl of vegetables with 100 calories.
Regulating the balance between snacks and food is the key to having healthy and sustainable eating habits.
In addition, read also: If You're Lying All Day, How Much Calories Does The Body Need?.
So after knowing how to calculate daily calories, see other interesting news on VOI.ID, it's time to revolutionize news!
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