The daily calories required by the human body are related to the weight and physical activity. Generally speaking, if a person with a standard weight of 60 kg is at rest, he needs 1500- 1600 calories a day; If the activity is moderate, you need 1800- 2000 calories a day.
However, there is a wonderful phenomenon in the human body. When our food intake is insufficient, the human body itself will produce heat. This endogenous heat mainly comes from liver glycogen decomposition and fat decomposition. Liver glycogen decomposition produces glucose, which can reach 180 grams at most (equivalent to 720 kcal) a day, while fat decomposition produces fatty acids and glycerol, which can be converted into glucose for cell utilization, while fatty acids can be converted into Ketone.
Therefore, if a person has a lot of subcutaneous fat (obese), adipose tissue is an internal energy source, which can be decomposed to supply the calories needed by human metabolism, but generally speaking, at least 800 kilocalories (kilocalories) a day is still needed to avoid harming health.
The calorie, also known as the capital letter C, is most commonly used in food labeling, which is equivalent to the energy required to raise 1 kg 15 degrees Celsius water by one degree at a standard atmospheric pressure, 1 calorie = 4.185 joules, and is also known as cal, which is more common in scientific research documents.
We often say how many calories you need for each meal. How many calories do you need every day?
You can calculate the calories you need for a day according to your gender, age, height and weight. The following is the calculation method:
Male: [66+1.38 x body weight (kg)+5 x height (cm)-6.8 x age] x activity.
Female: [65.5+9.6 x body weight (kg)+l.9 x height (cm)-4.7 x age] x activity.
The average person's activity varies from 1. 1-1.3, and the higher the activity, the higher the value, which may even be higher than the value of 1.3. For women who only sit in the office on weekdays, the activity is about 1. 1.
For example, a female with a height of 156cm and a weight of 46kg 18 years old needs 1580Kca| daily.
Formula: [665+9.6x46+1.9x156-4.7x18] x1.2 =1580kca |
Calories and basal metabolic consumption
Generally speaking, adults need at least 1500 calories a day to maintain their body functions, because even if you lie still, your body still needs to be able to maintain body temperature, cardiopulmonary function and brain operation. Basal metabolic consumption will be different due to the differences of individual height, weight, age and gender.
Calories and weight loss
Controlling calorie intake and proper exercise is a very effective way to lose weight, and it is also regarded by most doctors as the healthiest way to lose weight. The mechanism is quite simple. When the daily energy intake is not enough to provide the energy consumption of the body, the body will call the sugar and fat stored in it. When the fat is decomposed and provides energy for the body, the weight loss process begins. It should be noted that some doctors point out that the control of calorie intake should be gradual, so as to ensure that the human body can adapt to it for a long time. At the same time, the calorie intake per day is generally not less than 800 calories. Otherwise, the human body will make up for the lack of energy intake by reducing its body function, which will usually lead to dizziness and fatigue, and the reduction of basal metabolic consumption will also affect the efficiency of weight loss.
The total calorie intake of a normal person should be 2000 calories a day, and people who exercise can increase it appropriately. The following table shows the daily intake of various ingredients and their calorie proportions: (Among them, each gram of fat contains 9 calories; Every gram of carbohydrate contains 4 calories; Protein contains 4 calories per gram).
Fat less than 65 grams, 585 calories less than 30%
Carbohydrate 300g 1200 calories 60%
Protein 47 g 188 calories 9.4%
Other 27 calories 2.6%
Control fat intake
Fat is an indispensable part of human body. Fat is divided into saturated fat and unsaturated fat. The problem with saturated fat is that it can stimulate the body to increase the production of cholesterol. Unsaturated fat can just lower cholesterol in the blood. Fat beef, pork and full-fat dairy products contain more saturated fat; Corn oil, sunflower oil, peanut oil, olive oil and vegetable oil are unsaturated fats. The daily fat intake recommended by experts is 65g, which is equivalent to a piece of meat the size of a cigarette case.
Supplement the right amount of vitamins.
Vegetables and fruits contain a lot of vitamins and minerals, which are essential to supplement the body's energy. If you eat 6- 1 1 serving of carbohydrates every day (each serving is equivalent to a piece of bread), then you should eat at least 3-5 servings of vegetables (each serving is equivalent to a pot of lettuce) and 2-4 servings of fruits (each serving is equivalent to a medium-sized apple).