What Are Calories Or Kcal? Ways To Balance Your Energy Despite The Busy Lifestyle
What Are Calories Or Kcal? Ways To Balance Your Energy Despite The Busy Life
What are Calories? How to balance your busy life? “Calories” are always mentioned in the diet or exercise. We often focus on burning calories in the most reasonable and most effective way. It’s not uncommon for us to “curse” calories when they’re the culprits that make us gain weight. But do you best understand what calories are? Or do you simply use the term “calories” out of habit, vaguely?
So to find out what calories are, how to calculate calories to determine the amount of calories you need and how to properly balance your energy, let’s follow us!
Calo, Calories definition
A calorie is a unit of energy. Historically, scientists have defined “calorie” to mean a unit of energy or heat that could come from a variety of sources, such as coal or gas. In a nutritional sense, all types of food — whether they are fats, proteins, carbohydrates or sugars — are important sources of calories, which people need to live and function.
“Our brains, our muscles — every cell in our body — require energy to function in its optimal state,” said Jennifer McDaniel, a registered nutritionist dietitian in Clayton, Missouri, and spokesperson for the Academy of Nutrition and Dietetics. “So for one, we want to nourish our body right and our brain right. If we don’t get enough of those nutrients [that calories provide], there are negative consequences, whether its losing lean muscle mass, not being able to concentrate or not having the energy we need on a day-to-day basis.”
The number of calories in food tells us how much potential energy they contain. By measuring the energy it releases when ignited in the laboratory, it was determined that:
- 1 g carbohydrate releases 4 calories (kcal)
- 1 g of protein releases 4 calories (kcal)
- 1 g of fat releases 9 calories (kcal)
Therefore, when we know how many carbohydrates, proteins and fats are contained in any food, we can calculate how many calories or how much energy they contain!
How many calories you need every day?
How many calories a person needs in a day depends on the individual’s activity level and resting metabolic rate, which can be measured at a doctor or dietitian’s office, McDaniel said. “There’s conventional wisdom that men shouldn’t eat fewer than 1,500 calories and women 1,200 calories to ensure that they’re getting a balance of major nutrients and micronutrients.”
The National Institutes of Health (NIH) provides general guidelines of calorie requirements for various ages and activity levels. A middle-age moderately active female should consume 2,000 calories per day. A middle-age moderately active male should consume 2,400 to 2,600 calories per day.
The recommended intake of calories per day depends on several factors, including:
- overall general health
- physical activity demands
- sex
- weight
- height
- body shape
However, this is just a general number, for a more specific number, let’s go to the formula to calculate the number of calories needed!
How to calculate calories to help you gain or lose weight
Calculate BMR – basal metabolic rate
First, to calculate the number of calories needed to gain or lose weight, you need to determine your basal metabolic rate (BMR). This is the amount of calories your body needs to maintain vital functions. In addition, BMR also affects the calorie burn rate which helps you to determine your weight gain or loss.
BMR is calculated by Harris Benedict method:
Men: BMR = 66 + [13.7 x weight (kg)] + [5 x height (cm)] – [6.76 x age]
Women: BMR = 655 + [9.6 x weight (kg)] + [1.8 x height (cm)] – [4.7 x age]
For example, I am a male, weighing 68kg and 170cm tall, I am 26 years old this year. So we have the math:
BMR = 66 + (13.7 x 68) + (5 x 170) – (6.76 x 26) = 1671.84.
Calculating calories needed to gain or lose weight (TDEE)
Combined with the BMR formula above, this formula helps you determine how many calories you need each day to maintain your weight or achieve your desired weight. This formula is based on different groups of people, find out which groups you belong to to apply!
Group 1: people with little or no exercise: BMR x 1.2 Group 2: people with light exercise (1-3 times/week): BMR x 1.375
Group 3: moderate exercise group (3-5 times/week): BMR x 1.55
Group 4: people who exercise a lot (6-7 times / week): BMR x 1,725
Group 5: people who exercise heavily (more than 7 times/week): BMR x 1.9
And if I was a group 3 people, then with the example of I would have the calculation: TDEE = 1671.84 x 1.55 = 2591,352 calories. So 1 day I will need about 2591 calories!
So to answer the question: How many calories should you eat a day to lose weight? You already have your answer! With the results of the formula to calculate the number of calories to consume a day, to lose weight, you should reduce your daily calorie intake and combined with exercise will give you a desired weight.
However, there is a note for you, to avoid excessive weight loss, you should only reduce 200-500 calories per day to be able to lose 0.9 – 1.5kg per month. And weight gains should also increase 10% of calories a day only. “Slowly but surely”, don’t try to take shortcuts to affect your health!
It’s not just exercise that burns your calories
Breathing, sleeping, reading… also makes the calories in your body continuously burn because the burning of calories is related to the activities of cells in the body and the body’s metabolism.
Based on the above BMR formula will tell you how many calories the body’s metabolic rate accounts for a day.
Lose a number of calories at once will not help you lose weight fast
It is true that in order to lose weight, you need to cut calories. But “too much of anything is not good”, when you cut many calories at once, your weight loss will stop.
To explain why, think of the bear hibernating, it also contains a large amount of enough food to sustain life through the cold winter. Our body too, when reducing a large amount of calories, the body will “turn on the red signal”, warn and reduce the metabolic rate for the lowest possible level and also try to maintain as much fat as possible and good for storing energy and prolonging life until food returns.
Calories and weight loss
Though it is important to consume sufficient calories, counting and cutting calories can help many people shed pounds. Calories are expended through physical activity. For example, running a mile might burn around 112 calories, according to Runner’s World magazine. The Centers for Disease Control and Prevention (CDC) refers to the balance of calories burned and calories consumed as caloric balance. It functions like a scale; when you are in balance, the calories consumed are balanced by the calories burned. This means you will maintain your body weight.
According to the CDC, if you are maintaining your weight, you are in caloric balance. This means that every day, you are consuming roughly the same amount of calories you are burning. If you are in caloric excess, you are eating more calories than you are burning and you will gain weight. If you are in caloric deficit, you are burning more calories than you are eating, and you will lose weight.
When people want to lose weight they often attempt to have a caloric deficit. But even a person with a caloric deficit needs to consume sufficient calories to function and stay healthy. Eating enough calories helps maintain muscle mass during the weight-loss process, McDaniel said. It also helps make weight loss sustainable. “If someone slashes calories to lose weight, where do they go from there? Does that mean they continue eating less and less?” she asked.
Consuming sufficient calories during the weight-loss process is also important to maintaining a healthy metabolic rate. “Chronic under-eating — eating 800 or 1,000 calories a day over time — lowers your resting metabolic rate, [which impacts] how many calories you burn, and your metabolic machinery,” said McDaniel.
Counting calories and cutting calories for weight loss
Counting and cutting calories can be a practical approach to weight loss. There are, however, other approaches to weight loss for those who don’t want to count calories, such as regimens that focus on changes in dietary behavior rather than calorie counts.
Whether someone chooses to count calories or take a behavioral change approach, McDaniel said it is important to “find ways to not just slash calories but replace them with healthier options that are still emotionally and physically gratifying for that individual.”
Someone interested in losing weight should consider how many calories he or she is eating, how many calories he or she needs and the differences between those numbers, McDaniel said. If someone is eating more calories than necessary, that person will need to change his or her behavior.
It’s important that behavior change to a “sustainable pattern that reduces calories,” McDaniel said. She gave the example of a man who eats 300-500 calories of ice cream every night after dinner. “We might change that to putting a frozen banana in the blender and adding a little cocoa powder to make soft serve ‘ice cream’ … This cuts the calories in half and he’s still getting the same mouth feel, pleasure and sweetness.”
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A formula for Energy in and Energy out in weights is as follows:
Energy In (calories absorbed) = Energy Out (calories burned): stay at the same weight
Energy In > Energy Out (over time): weight gain
Energy In < Energy Out (over time): weight loss
Energy balances and weight loss problem
We have the energy balance equation, to determine the degree of equilibrium with the formula:
Energy In (Energy In) – Energy Out (Energy Out) = value
Perfect Balance: when the result of the equation is 0, then you are in the most perfect balance, you maintain your weight, do not gain or lose weight during the journey to follow the “dream” of weight. Track the results of the energy balance equation according to the above formula, for a period, your energy balance will be evaluated based on 3 levels: energy balance perfect energy, balance positive energy and balance negative energy.
Positive Energy Balance: The result of the equation is a positive number, then you have reached a balance to gain weight. For some people such as pregnant women, children in the growing age or for regular weightlifters who are looking to increase the amount of weight, this is considered a healthy body state.
Negative Energy Balance: The result of the equation must be a negative number, then you have seen the necessary balance of your weight loss. This is also known as the energy deficit. So to get good results, you need negative energy balance 500-1000 calories per day to be able to lose from 0.45-0.9kg per week.
How to balance energy to weight loss problems?
I dedicate 3 methods to help you lose weight by applying the principle of negative energy balance, maybe one of these methods will work for you.
Reduce calories
You are a person that does very little exercise or exercises at a very light level but still wants to lose weight, the simplest thing is to reduce the amount of calories you take in to about 500-1000 calories per day to lose weight. In short, you have to eat less.
Active, Active and Active
I use the word exercises 3 times here to emphasize that you should exercise and exercise more. However, there will be difficulties when you need to burn 500-1000 calories per day with heavy exercises and lasting for 45 minutes. So, even if you are a regular exerciser, you still need to have gentle exercise days so that your body can recover, rest and refuel.
Combine exercise and change your diet
This is probably the most affordable and effective weight loss method. This way, you can self-regulate the amount of calories you consume and increase the amount of calories you needs to burn.
You can completely eliminate hundreds of extra calories after each workout by saying goodbye to desserts, tempting sodas, and high-calorie snacks to quickly reach your goals.
The healthiest diet of weight loss
Before entering the weight loss menu, you need to know your BMI (weight index). And this is the formula to help you determine if you are currently fat or thin to have a reasonable diet!
BMI = weight (kg) / (height x height (meters))
If you need a good diet of weight loss, pay attention to these: Ideal index from 18.5 – 23, if your index is in this range then congratulations, you have an index ideal weight.
Balanced Diet: Calories distributed in 3 recommended blocks are 50-60% of calories from carbohydrates, 20-30% from protein and 10-15% from fat (note this is a substance) healthy fat).
Stay away from processed foods, high-calorie fast foods, unhealthy saturated fats, sugar and salt. Instead, load your body of more vitamins, minerals and fiber.
Increase the amount of protein in the body: help your stomach to be full of longer, so limiting cravings and wanting to eat more
In Conclusion
Today, counting calories seems to have been put aside by the inconvenience and hassle of having to pay attention to the calories of each food you consume. But the importance of calories and energy balance should still be taken seriously.
What is the concept of Calories? What are Calories? Energy Balance in this article, I hope you can determine for yourself how many calories your body needs, to balance the calories in your diet properly. . At the same time, master the body, adjust the energy input and energy output appropriately to have a perfect weight and a great health.
Now, you can completely know how many calories you need to take in a day to maintain your weight, lose weight or gain weight while your body is still healthy!
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