Daily Calorie Intake Requirement

Find out Your Daily Calorie Intake requirement in order Your Body Keep in Ideal Shape.

In order to keep your weight or keep it slim in an ideal form, hence you should consider is the calories that go into your body. Everyone has a caloric requirement that highly different depending on Age, Weight factors.

Usually people are looking for natural ways to lose weight by eating vegetables, certain fruits and certain beverages in portions that can be said very little regardless of calorie intake if you eat certain foods or beverages.

Put simply, calorie deficiency in the body can make the body to be weak because of lack of nutrition and it may even create emaciated diseases (Anorexia). Whereas if excess of calories can lead to obesity and easier to get risk for diseases, especially diabetes.

 "The best way for the diet is to figure out your daily caloric needs"

There are many ways that can be used to determine how many calories you need in a day, one of which is the Harris Benedict Equation’s formula. However, this formula is quite difficult to be adapted because too many components that must be taken into account in it.

But do not worry because there is an easier way to determine your daily calorie needs. The components that should be taken into account in determining the calorie are Ideal Weight, Basal Requirement, Physical Activity a day and also correction of your age.

 Here's how to calculate it :

1.  Determine Your Ideal Weight (IW)

To find out your Ideal Body Weight, the first thing to be known is your currently Body Height (BH). By using the following calculation formula, you will know what your Ideal Weight.

 The Formula is Ideal Weight (IW) = 0,9 x (BH – 100)

Men are usually having an overweight because they have a greater muscle mass, whereas women having an overweight due to a higher fat mass.

 For example: if you are a woman aged 45 years old and has a height of 165 cm, so your Ideal Weight (IW) = 0.9 x (165-100) = 58.5 kg

 2.  Calculate the Basal Requirement (BR)

When sleeping, we need a fundamental calorie to provide energy to the lungs, heart, intestines and digestive organs to function normally. Basal Requirement (BR) is a minimum requirement that is needed to meet current needs while sleeping or resting. Basal Requirement of women and men is distinct from each other.

 To find out the amount of Basal Requirement (BR) you can use the following calculation:

Women’s BR = IW x 25 calories

Men’s BR        = IW x 30 calories

For Example : Women’s BR = 58,5 x 25 calories = 1462,5 calories

3.  Physical Activity (PA)

Average of every person must have their respective activities. The intake of calories to the body is also affected by the activities undertaken. In general there are 3 categories of physical activity undertaken as Light, Moderate, and Heavy Activity. Physical activity is calculated from the total basal requirement.

Average of each person must have their respective activities every day. The activities which is undertaken every day was draining the energy, so it requires more calories to be back to the normal.

 In general, the daily activities are classified into 3 parts, That is:

1. Light Physical Activity (LPA)

2. Medium Physical Activity (MPA)

3. Heavy Physical Activity (HPA)

Light Physical Activity (10-20%), Examples: Driving a car (10 %), teaching (20 %), walking (20 %), office jobs (10 %), fishing (20 %), reading (10 %).

Medium Physical Activity (20-30 %), Example: household work (20 %), cycling (30 %), bowling (20 %), fast walking (30 %), gardening (30 %).

Heavy Physical Activity (40-50 %), Examples: Aerobic (40 %), cycling hike (40 %), Rock Climbing (50 %), Dancing (40 %), Jogging (40 %), Athletes (50 %).

If within one day you plenty of activity, then the activity requirement that taken is the most frequently performed activity every day.

 How to Count them is:

Physical Activity (PA) = (LPA / MPA / HPA) x BR (Basal Requirement)

Example: If your daily activities as a housewife then, you are classified in the category of Medium Physical Activity (MPA).

 So Your Physical Activity (PA) is = 20% (MPA) x 1462,5 (BR) = 292,5 Calories

4.  Age Correction (AC)

Age also affects a person's caloric intake requirement. Increasingly we get older, the need for calories and food intake was less.

For those who are aged 40-59 years, the correction age reached 5%, aged 60-69 years, the correction is 10%, and over 70 years of age, the correction is 20%.

Example: If you are aged 45 years, then the correction factor is 5 percent. So your Age Correction (AC) is = 5% x 1462.5 calories (Basal Requirement) = 73.125 calories.

 5.  Total Calories Required(TCR)

After knowing all the necessary components, it is now the time to determine the amount of calorie intake that needed every day, to determine your Total Calories Required (TCR) every day, you can use the following formula:

 TCR = BR + PA - AC

Example: The data obtained from the above calculation as follows:

IW (Ideal Weight)            = 58.5 kg

BR (Basal Requirement  = 1462.5 calories

PA (Physical Activity)     = 292.5 calories

AC (Age Correction)        = 73.125 calories

So total Requirement of Daily Calorie Intake everyday is:

TCR = 1462.5(BR) + 292.5(PA) -73,125(AC) = 1681,875 Calories a Day.

However, caloric requirements should be divided into six meals each day.

That's how to calculate your daily caloric requirements, if you want doing a healthy diet then try not to exceed the total calories or less of your requirements of Daily Calorie Intake Every day.

If you want to consume something, know first how many calories of food or drinks that you will consume. It is intended that you remain in good health as well as the ideal body shape.

Title: Daily Calorie Intake Requirement; Written by Unknown; Rating: 5 dari 5