The human body normally needs to consume at least 1,500 calories a day.

The daily calories required by the human body are related to body weight and physical activity. Generally speaking, if a person with a standard weight of 60 kg is in a resting state, he needs 1500-1600 calories a day; The amount of activity requires 1800-2000 calories a day.

But there is a very wonderful phenomenon in the human body. When our food intake is insufficient, the body itself will produce heat. This endogenous heat mainly comes from the decomposition of glycogen and lipolysis. The decomposition of glycogen produces glucose. , up to 180 grams (equivalent to 720 calories) a day, and lipolysis produces fatty acids and glycerol. Glycerol can be converted into glucose for cells to use, and fatty acids can be converted into ketone bodies (Ketone) for cells (including nerve tissue) use.

Therefore, when a person has a lot of subcutaneous fat (an obese person), adipose tissue is an internal source of energy and can be decomposed to supply the calories needed for human metabolism. However, generally speaking, at least one person needs to eat a day. You need to consume more than 800 calories (thousand calories) to avoid harming your health.

Kcal, also recorded as a capital letter C, is most commonly used in food labels. It is equivalent to the energy required to raise 1 kilogram of water at 15 degrees Celsius by one degree at a standard atmospheric pressure. 1 kcal = 4.185 joules, a small calorie, also recorded as cal, is more commonly seen in scientific research documents, 1000 small calories = 1 kcal

We often talk about how many calories we should eat per meal, but how many calories do you need every day? Woolen cloth?

You can calculate the calories you need per day based on your gender, age, height, and weight. The following is the calculation method:

Male: [66 + 1.38 x weight (kg ) + 5 x height (cm) - 6.8 x age] x activity level

Female: [65.5 + 9.6 x weight (kg) + l.9 x height (cm) - 4.7 x age] x activity Amount

The average person's activity level ranges from 1.1 - 1.3. The higher the activity level, the higher the value, which may even be higher than 1.3. For a woman who only sits in an office and works on weekdays, the activity level is about 1.1 , people with high physical activity are about 1.3.

For example: an 18-year-old female with a height of 156cm and a weight of 46kg needs 1580Kca of calories per day|.

Formula: [665 + 9.6 x 46 + 1.9 x 156 - 4.7 x 18] x 1.2 = 1580Kca|

Calories and basal metabolic expenditure

Generally It is said that adults need at least 1,500 kcal of energy per day to maintain body functions. This is because even if you lie down, your body still needs to be able to maintain body temperature, cardiopulmonary function, and brain function. Basal metabolic consumption will vary depending on individual differences in height, weight, age, and gender.

Calories and weight loss

Controlling calorie intake and exercising appropriately is a very effective way to lose weight, and is also regarded by most doctors as the healthiest way to lose weight. The mechanism is quite simple. When the daily energy intake is insufficient to provide the body's energy consumption, the body will call its stored sugars and fats. When fat is broken down and provides energy to 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 to ensure that the human body can adapt slowly. At the same time, the daily caloric intake is generally not less than 800 calories. Otherwise, the human body will reduce body functions. Compensating for insufficient energy intake usually results in dizziness and fatigue, and the reduction in basal metabolic consumption also affects the efficiency of weight loss.

The total calorie intake of a normal person should be 2,000 calories a day, and people who exercise can increase the amount appropriately.

The following table shows the daily intake of various ingredients and their proportion of calories: (of which fat contains 9 calories per gram; carbohydrates per gram contains 4 calories; protein per gram contains 4 calories)

Carbohydrate 300 grams 1200 calories 60%

Protein 47 grams 188 calories 9.4%

Others 27 calories 2.6%

Control fat intake

Fat is an indispensable part of the human body. Fat is divided into saturated fat and unsaturated fat. The problem with saturated fat is that it stimulates the body to increase the production of cholesterol; unsaturated fat can just lower cholesterol in the blood. Fatty beef, pork, and full-fat dairy products contain more saturated fat; corn oil, sunflower oil, peanut oil, olive oil, and vegetable oil contain unsaturated fat. The daily fat intake recommended by experts is 65 grams, which is equivalent to a piece of meat the size of a cigarette box.

Supplement appropriate amounts of vitamins

Vegetables and fruits contain a large amount of vitamins and minerals, which are essential for replenishing body energy. If you eat 6-11 servings of carbohydrates per day (each serving is equivalent to a slice 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 fruit (each serving is equivalent to a bowl of lettuce) One serving is equivalent to a medium-sized apple).