Today, we are standing at world which is full of technology and the common problem making worried most of the people is obesity.
To make themselves fit is now day is one of the ultimate goal and challenge. If we broadly look at the picture we will find two types of people here, one is the group of people want to reduce weight on other hand a group of people want to gain weight.
In such a scenario most of the people starts following diet and workout session. As we know, that whatsoever is the goal the results can be achieved with the diet. When it comes in terms of diet we visit the dietitian who can guide us for healthy and balance diet.
The first and foremost thing tell by any dietitian “sir this much Calories intake you should have taken to reduce / gain weight, then for this you have to eat this and that to maintain that Calories and all”. The person who is first timing visiting a dietitian might feel like a bouncer because of unaware of Calories terms. In this article we are trying to explain the term Calories in simple words.
Calories are just an energy produce by whatever we eat throughout the day. Or simple if we are the mobile the calorie is the battery which we recharge to run the mobile, if the battery discharge mobile stop working same thing happen with the body. The calorie is measure in terms of kilocalorie (kcal). In experts words the calories originally defined as the amount of heat required at a pressure of 1 standard atmosphere to raise the temperature of 1 gram of water 1°.
Mostly, Calorie intake depends upon various factors like age, height, body fats, daily requirements of individual, food habits and climates conditions. While preparing a diet for any one, a dietitian should take care of all these factors. Calories intake as per the daily requirements having two major effects on the body. If the calorie is more than the requirements of an individual it store in the body in form of fats and lead to obesity.
On other hand, if the Calorie is taken less than daily requirement it make negative effects on the body person lost the weight and thirdly, if Calorie is taken as per the need than balance effects. This is called positive calorie, negative calories and balance Calorie respectively. Calorie can be measured manually by each of one, if we able to know how to find out the daily Calories requirements we can plan our own balance diet.
This method is depending upon the Basal Metabolic Rate (BMI) and Total Daily Energy Expenditure (TDEE) of an individual. The basal metabolic rate is ________________________________ and total daily energy expenditure mean total amount of calorie needed by the body to perform the daily task. The normally calories needed by any men and women in average is
|Average Calories to:||Women||Men|
|Maintain Weight||2000 – 2100||2700 – 2900|
|Lose Weight||1400 – 1800||2200 – 2700|
Solve the bracket firsts then go for adding or subtractions.
Let’s do this formula with an example of a women with age of 27 year height of 178 cm and weight of 69 kg doing light activity.After solving the above equation we will get the BMR of women with the age 27 is BMR = 665 + (9.6 X 69) + (1.8 x 178) – (4.7 x 27) =1520.9 calories/ day.
|Amount of Exercise/Activity||Description||TDEE/ Maintenance|
|Sedentary||Little or no Exercise/ desk job||TDEE = 1.2 x BMR|
|Lightly active||Light exercise/ sports 1 – 3 days/ week||TDEE = 1.375 x BMR|
|Moderately active||Moderate Exercise, sports 3 – 5 days/ week||TDEE = 1.55 x BMR|
|Very active||Heavy Exercise/ sports 6 – 7 days/ week||TDEE = 1.725 x BMR|
|Extremely active||Very heavy exercise/ physical job/ training 2 x/ day||TDEE = 1.9 x BMR|
So the TDEE for women with age of 27 year height of 178 cm and weight of 69 kg doing light activity is TDEE = BMR x Activity Factor (TDEE = 1520.9 x 1.375) = 2091.This means the women of 27 year needs 2091 calories per day to maintain her current weight.
This is one of the easy way to find out the daily calorie requirement of an individual which help further to decide the meal intake to maintain the calories requirement of the day.
Now, once getting the total calorie intake in a day you can distribute or divide the total calorie amount in your throughout the meal consummation from morning breakfast to dinner. But while dividing must ensure that the calorie intake should be more in morning and then gradually decrease up to dinner.
The Editors of Encyclopedia Britannica (2017) Calorie unit of measurement retrieved from https://www.britannica.com/science/calorie.
The free dictionary (2017) Calorie retrieved from https://medical-dictionary.thefreedictionary.com/Calorie+ (unit)
The dummies.com (2017) How to determined you calories need retrieved from http://www.dummies.com/health/nutrition/how-to-determine-your-calorie-needs/
Quickanddirtytips (2017) How are calories in food measured retrieved from http://www.quickanddirtytips.com/education/science/how-are-calories-in-food-measured
Health diet (2017) Calories in food retrieved from http://www.healthy-diet-healthy-you.com/calories-in-food.html
Supersknnyme (2017) Calculate TDEE – Daily CalorieRequirements retrieved from http://www.superskinnyme.com/calculate-tdee.html
Wikihow (2017) Count calories retrieved from https://www.wikihow.com/Count-Calories
Contributed By :
Vinay Pawar PhD
Director of Physical Education Department
Smt.H.R.Patel Arts Mahila College, Shirpur,
Shirpur Education Society
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