Calculation of calories in diet is a key factor in achieving weight loss, which requires understanding the rules for calculating the calories the body needs during diet, whether to maintain weight or lose it. Here is the information that readers should know about calories:
Calorie, a unit of measurement used by nutrition experts to measure energy in foods and beverages. The higher the height and weight, the greater the need for calories. It is agreed by nutrition experts that a gram of protein food generates 4 calories, a gram of carbohydrates generates 4 calories, and a gram of fat generates 9 calories.
Calculation Method for Calories
Generally, males are entitled to consume 2,500 calories per day, compared to 1800 calories per female, but the figures are subject to change, depending on age, height, weight, burning process and nature of physical activity.
Daily Calories = Current Weight x 24 (Day Hours) x 1 Calories.
For example, if the woman weighs 70 kg, the calories she needs: 70 x 24 x 1 = 1680 calories during the day. However, if you want to lose weight, you need a 30-year-old female (1.55 meters long and 58 kg) and no physical activity to 1200 calories during the day if you want to lose 3 kg to a weight of 55 kg.
To maintain weight, you must gain the same number of calories you burn. In general, for weight loss, calorie intake should be reduced to approximately 500 calories per day for a loss of half a kilogram of weight at the end of the week, or a calorie reduction of 1000 calories per day for a loss of 1 kg per week.
However, doctors recommend not to lose weight more than a kilogram during the week, so as not to lose body vitality.
The factors affecting hormones, such as sleep, tension and thinking, also affect the proportion of burning body. Women should not eat less than 1,200 calories per day, and males have less than 1,500 calories during the day, with calories divided into three main meals and two lighter meals.
For example: in the case of a female needs to 1400 calories per day, it should acquire 300 calories of breakfast and 100 calories on each of the two meals and 450 calories of the contents of lunch and 450 calories of dinner.
To increase the amount of food consumed during the day, increase physical activity.
Important tips when following the "diet" Calories:
| It is necessary to drink plenty of water, and in turn should stop drinking soft drinks and sweetened.
| Preferably dark chocolate.
| Drinking hot drinks, such as: cinnamon and ginger.
| It is advisable to drink milk and yogurt free of fat.
| It is important to exercise every day.
