How many calories should you eat?

1. Where does the body get its energy?

2. The differences between men and women

3. Harris and Benedict's pattern

4. A role model for men

5. Calorie count during muscle building

6. The number of calories of the reduction shall be calculated as follows:

1. Where does the body get its energy?

Carbohydrates are the main source of energy. In addition, no organ will function properly without adequate carbohydrate and protein supplies, especially with a low glycemic index. Protein is a building material. It also contributes to the work of the immune system. Fats also play a significant role in the functioning of the body. They are also an energy source when the supply of carbs and protein is low. 25 30% of the total amount of fatty acids should be fatty, unsaturated. If someone provides the body with the necessary number of kilocalories, the optimal amount of protein in all body building functions, and ensures that they provide the main energy for the body's metabolism and metabolism, they should account for 10 % of the amount of calories and protein in the body, and they should be used for protein metabolism.

2. The differences between men and women

Men have a much faster metabolism, which makes it easier for them to lose body weight. Because of the increased amount of muscle tissue, men also have a higher protein demand, but this is mainly true for those who lead an active lifestyle. In women, it is mostly around the abdomen, thighs and kidneys, and in men, above all, the upper abdomen. The fat tissue of this area is more easily burned after proper diet and physical activity. The differences are mainly due to the difference in the speed of metabolic processes in the body.

3. Harris and Benedict's pattern

The first thing you need to do is calculate the basal metabolic rate (BMR). You should use the Harris and Benedict model. Diet is a lifestyle and a way of thinking. The body uses energy all the time -- breathing, heart rate, etc. This includes age, body weight, and height. You need to take in as many kilocalories as the body needs.

4. A role model for men

This can be used to calculate the calorie requirement for maintaining the current weight: sedentary lifestyle (total lack of physical activity) BMR × 1.2; low activity (23 times a week) ?? BMR× 1.37; moderate activity (35 times weekly) ‡ BMRX 1.55; ‡ high activity (67 times a month) ‒ BMRx 1.72; ‡ very high activity (training 2 times a day)  BMR x 1.9.

5. Calorie count during muscle building

However, it should be remembered that the number of kilocalories will not be a decisive factor in the increase in dry muscle mass if the quality of the products is in doubt. The correct weight gain strategy means maximum muscle tissue growth with minimal fat growth. An adequate amount of protein (1.71.8 g per kg body weight) should be supplied to the body, products should be selected that will provide low-glycemic carbohydrates, and healthy fats.

6. The number of calories of the reduction shall be calculated as follows:

Weight reduction should be 0.51 kg per week. Of course, 500 calories should not be immediately removed from the calorie balance. It all depends on the body's response. Scientists at the University of Auckland in New Zealand have determined that during weight reduction, advanced athletes should increase their protein intake to 2.5 g per kg of body weight. The reduction period is a major stress for the body, you should take it seriously and make sure that it moves slowly.