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.
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