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How many calories should you eat?
Table of Contents
1. Where does the body get its energy?
Carbohydrates, proteins and fats are the three most important macronutrients that support the biochemical functions of the body, providing energy and strength for daily functioning. If one supplies the body with the required number of calories, the optimal amount of protein, carbohydrate and fat provides it with proper function.2. The differences between men and women
Calorie consumption is not the same for women and men, even if they have the same body mass. The differences are mainly due to the different rates of metabolic processes in the body. Men have a much faster metabolism, so they are easier to reduce body weight.3. Harris and Benedict's pattern
Diet is a lifestyle and a way of thinking. You have to take in the number of calories that your body needs. First, you have to calculate the basal metabolic rate (BMR). The body spends energy all the time -- breathing, heartbeat, etc. It's worth using the Harris and Benedict model.4. A role model for men
BMR = 66 + (13.7 × weight in kg) + (5 × increase in cm) (6.8 × age) The result is the caloric requirement needed to maintain the body's basic functions. Now consider physical activity. This allows you to calculate the value of the calorie requirement that will allow you to maintain your current weight: sitting lifestyle (total lack of physical activity) BMR × 1.2; low activity (23 times a week) ?? BMR x 1.37; moderate activity (35 times a month) ¢ BMR 1 × 55; ¢ high activity (67 times a year) ̇ BMR 1, 72; ¢ heavy physical activity (for example, 9 times a day) This is for people who work very hard and have very high physical activity.5. Calorie count during muscle building
The correct weight gain strategy means maximizing muscle tissue growth with minimal fat growth. After calculating calorie demand at current body weight, add 300500 kcal. However, keep in mind that the number of kilocalories will not be the deciding factor for dry muscle growth if the quality of the products is questionable. Provide the body with adequate protein (1.71.8 g per kg body weight), choose products that will provide low glycemic index carbohydrates and healthy fats.6. Calorie count for reduction
The reduction period is a great stress for the body, you should take it seriously and make sure that it runs slowly. It is recommended to consume 5001000 kcal less than normal. Weight reduction should be 0.51 kg per week. The faster rate of weight loss can lead to the burning of not only fat but also muscle tissue. Of course you should not immediately take 500 kcal off the calorie balance. The process should run slowly and the calories should be reduced by 100 kcal every week or even every week. All depends on the body's two reactions.
