What Is Calorie Intake Per Day? Secrets To Staying Healthy-2021.

Many people are concerned about what is calorie intake per day to maintain their body shape, diet, and health. So let us understand what is calorie intake per day?

But, “Calorie is a common word, but what does that mean?”

What Is Calorie Intake Per Day? Secrets to staying healthy:

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Calories are the energy that a person needs to live

Our bodies need the energy to eat and digest rice, to move our brains when we think, and to exercise.

The amount of energy that this human needs to perform is called “calories”.

[1] How many calories does an adult man need per day?

“You have to refrain from calories for your health, right?”

I think many people have a bad image of calories.

“But I’m worried that if I take too much, I’ll get fat …”

“How much can I take in a day …”

Many people may be interested.

To avoid eating too many calories and becoming obese, it is important to first know how many calories are appropriate for you.

The relationship between calories and body weight can be expressed by the water coming out of the faucet, the aquarium, and the water coming out of the aquarium.

The water that comes out of the upper faucet and enters the aquarium is the calorie intake, the water that comes out of the faucet below the aquarium is the calorie consumption, and the water volume is the body weight.

The main cause of obesity is that the calories that cannot be consumed are stored in the body as fat.

However, extreme calorie restrictions can have a negative impact on your health, so it’s important to know the calories you need first.

(a) Simplified chart! Calories are required by age-specific and adult men.

If you significantly exceed the numbers below, you may be consuming too many calories.

[Estimated required calories (kcal/day)]

age Physical activity level
Low (I) Normal (II) High (Ⅲ)
18-29 years old 2,300 kcal 2,600 kcal 3,050 kcal
30-49 years old 2,300 kcal 2,700 kcal 3,050 kcal
50-64 years old 2,200kcal 2,600 kcal 2,950kcal
65-74 years old 2,050kcal 2,400kcal 2,750kcal
75 years and over 1,800kcal 2,100kcal – –

[Note]

Physical activity level is an indicator of how much you are moving in a day. Details will be explained later.

However, the above table is just the estimated calorie requirement for the average physique, and it is thought that the calorie requirement varies depending on the individual physique.

So next, let’s show you how to more accurately calculate the daily calories you need.

I want to know earlier in the healthy to lose weight method than the detailed calculation method, the person that here Please read from.

The daily calorie requirement is generally calculated from the perspective of “how many calories you consume”.

The Ministry of Health, Labor and Welfare, and the  Medical Association calculate the estimated calories required by adults over the age of 18 per day by “basal metabolic rate” x “physical activity level”.

  • What is basal metabolic rate?

It is the minimum calories required to maintain life, such as breathing, heartbeat, and maintaining body temperature, which is consumed when you are still without doing anything.

There are several types of basal metabolic rate estimation formulas, but here it is estimated by the National Institutes of Biomedical Innovation, Health, and Nutrition, which is considered to have no large error if the BMI is up to about 30 * 1. Let me introduce the formula.

  • What is BMI

 

 

It is an international index showing the degree of obesity calculated by [weight (kg)] ÷ [height (m) squared].

[Estimation formula for basal metabolic rate (male / 18-79 years old)]

  • (0.0481 x weight (kg) + 0.0234 x height (cm) -0.0138 x age (year) -0.4235) x 1,000 ÷ 4.186

Let’s multiply the basal metabolic rate obtained by this estimation formula by the following physical activity levels by age.

Physical activity levels are divided into three levels depending on how much you move your body on a daily basis.

[Physical activity level criteria]

level Definition
Level I (low) If you spend most of your life sitting and not moving too much
Level II (normal) Often sitting, but when moving in the workplace, standing up, commuting, shopping, housework, light sports, etc.
Level III (high) If you are engaged in work that involves a lot of moving or standing work, or if you have a habit of exercising frequently

[Grouping of physical activity levels by age (unisex)]

age I (low) Ⅱ (normal) Ⅲ (high)
18-29 years old 1.50 1.75 2.00
30-49 years old 1.50 1.75 2.00
50-64 years old 1.50 1.75 2.00
65-74 years old 1.45 1.70 1.95
70 years old and over 1.40 1.65 – –

However, what is calculated by this formula is the estimated calories required for the current physique.

If you want to aim for a healthy weight and physique, you need to adjust what calorie intake per day according to your goal.

[Note]

Basal metabolic rate is greatly affected by the ratio of muscle to fat, and the more muscle mass, the larger the basal metabolic rate.

Therefore, it is thought that calorie consumption differs depending on the body fat percentage even if the bodyweight is the same.

Regardless of which estimation formula is used, it is difficult to calculate an exact value because the calories required per day vary greatly from person to person.

From here, let’s explain the calorie values ​​that you should refer to in order to aim for a healthy weight.

For health, it is better to adjust the calorie intake by referring to the estimated calorie requirement that is consumed when the person has a “standard weight”, which is considered to be the least likely to get sick.

The standard weight is the weight at which the “BMI” value is 22.

The standard weight for your height is calculated by “[height (m) squared] x 22”.

How many calories you should consume to reach a standard bodyweight should be calculated from the estimated calorie table required per kg of bodyweight used in dietary guidance for lifestyle-related diseases.

[Estimated required calories per kg of body weight]

sex male
Physical activity level I (low) Ⅱ (normal) Ⅲ (high)
18-29 years old 35.5kcal 41.5kcal 47.4kcal
30-49 years old 33.7kcal 39.3kcal 44.9kcal
50-64 years old 32.7kcal 38.2kcal 43.6kcal
65-74 years old 31.3kcal 36.7kcal 42.1kcal
75 years and over 30.1kcal 35.5kcal

For example, for a man in his thirties who is 175 cm tall and works from home, the standard weight for height is 67.375 kg.

So multiplying by the estimated calorie requirement per kg of physical activity level I, the estimated daily calorie requirement is about It will be 2,271 kcal.

If you are out of your normal weight, it is a good idea to use this value as a guide for calorie intake.

[2] The secret to balancing calories and staying healthy:

“The calories I need are surprisingly low …”

“I feel like I’m eating too many calories …”
I think there are many people who feel uneasy.

Basically, it is possible to lose weight if you consume less calories than you consume.

However, extreme calorie intake can be harmful to your health.

When calorie restriction is performed, body fat is first decomposed and used as energy, but after the fat is used up, muscles and visceral tissues are decomposed, so excessive calorie restriction can cause serious life-threatening problems. There is sex.

Also, reducing your diet due to calorie restriction may result in a lack of nutrients your body needs.

In order to balance calorie intake and calorie consumption and stay healthy, it is important to keep the following three points in mind.

I will explain in detail from now on.

Tip 1: Don’t consume more calories than you need.

In order to balance calories, it is important to try not to consume more calories than necessary.

If you eat too much or have too little physical activity, the calories you couldn’t consume due to excess calories will be accumulated as body fat.

Increased body fat and obesity increase the risk of various lifestyle-related diseases such as diabetes, dyslipidemia, high blood pressure, and cardiovascular disease.

[Note]

The definition of obesity varies from country to country, but in Japan, the BMI (body mass index) calculated by [weight (kg)] ÷ [height (m) squared] is 25 or more * 2.

Obesity prevention is indispensable for living a healthy life, isn’t it?

In the case of men, if the abdominal circumference is 85 cm or more and two or more of blood pressure, blood sugar, and lipids deviate from the standard values, “metabolic syndrome” (commonly known as “metabolic syndrome”) is diagnosed * 3.

It is thought that when fat accumulates in the internal organs and becomes metabolic syndrome, it is more likely to cause heart disease or stroke than just obesity.

To avoid this situation, you should not only eat too much in your daily diet but also pay attention to snacks and the amount of alcohol.

“Maybe I’m eating too much snack …”

“Recently, the amount of alcohol I drink has increased.”

If you have any idea, start by reviewing the number of snacks and the amount of alcohol.

It is also effective to chew well, change the order of meals such as starting with vegetables, and refrain from eating after 21:00 when fat tends to accumulate.

Tip 2: Increase calories burned by exercising.

If you want to maintain your weight and diet by consuming the calories you have consumed, it is important not only to reduce the amount of calories you consume but also to increase the calories you consume.

Be aware of moving your body moderately.

When exercising, sugar and fat in the body are used as energy, but aerobic exercise such as walking is known to burn fat at a high rate.

Walking is easy to incorporate into your daily life, isn’t it?

In addition, strength training (muscle training) that you can easily do at home can also be expected to have the effect of increasing calories burned.

Muscle training is not an aerobic exercise that has the effect of burning fat, but it is said that as muscle mass increases, the basal metabolic rate also increases and calories burned increase.

It would be nice if you could build muscle with muscle training and proceed with your diet efficiently.

Tip 3: Balance energy-producing nutrients:

It is very important not only to balance calorie consumption and intake, but also to balance the three “energy-producing nutrients” that are energy sources: carbohydrates, fats, and proteins.

It is a numerical value that occupies what proportion of the calories you consume in a day.

[Intake balance of energy-producing nutrients (unit:%)]

age carbohydrate Lipids (saturated fatty acids in parentheses) protein
18-49 years old 50-65% 20-30 (7 or less)% 13-20%
50-64 years old 50-65% 20-30 (7 or less)% 14-20%
65 years of age or older 50-65% 20-30 (7 or less)% 15-20%

What is saturated fatty acid?

It is a type of lipid that is mainly contained in animal fat. It is not an essential nutrient as it can be synthesized by the body.

Of the three nutrients, carbohydrates tend to be deficient, but protein may be deficient depending on the diet.

Try to reduce the calorie intake from carbohydrates to about half of the total calorie intake, and do not lack protein.

That being said,

“I don’t know how much is appropriate …”

Some people may think that.

The amount of staple food, main dish, side dish, etc. is shown as a guide, so please refer to it when preparing your meal.

[3] You can reduce calorie intake:

Products such as zero-calorie, low-calorie, and off-calorie are one of the food labeling stipulated in the “Food Labeling Standards”.

Its characteristic is that it can reduce calorie intake.

You’ve already mentioned that if you consume less calories than you consume, you can lose weight.

Although some foods are originally low in calories, many food labels such as zero calories are attached to products that are premised on high calories, such as sweets and alcohol.
  
For example, it is a product developed to reduce calories by replacing sugar with a “high-sweetness sweetener”.

What is a high-sweetness sweetener?

It is a sweetener that has a strong sweetness and can be added with sufficient sweetness in a smaller amount than sugar.

“I want to reduce calories as much as possible, but I also want to eat sweets …”

At that time, it may be a reassuring ally.

[4] If the calorie intake is less than the calorie consumption, you will lose weight:

Everyone knows that if you reduce calorie intake, you will lose weight.

However, simply reducing calorie intake does not mean that you will lose weight.

The calorie intake must be less than the calorie consumption.

“What do you mean? Can’t you lose weight just by reducing calories?”

Some people may be confused.

The main cause of obesity is that the calories that cannot be consumed are stored in the body as fat.

The relationship between calories and body weight can be expressed by the water coming out of the faucet, the aquarium, and the water coming out of the aquarium.

The water that comes out of the upper faucet and enters the aquarium is the calorie intake, the water that comes out of the faucet below the aquarium is the calorie consumption, and the water volume is the body weight.

You lose weight if you consume more calories than the water that goes out of the aquarium.

[5]  You may not lose weight even with calorie restriction

“I’m reducing calorie intake, but I’m having trouble losing weight …”

I think there are some people who have had such an experience.

You may not lose weight even with calorie restriction, or you may stop losing weight immediately.

In addition to calories, there are several other important factors involved in body shape.

Don’t just reduce calories, try to limit your diet based on proper knowledge.

Here, we will tell you about the cases where you cannot lose weight even with calorie restriction, the causes, and the remedies.

[6]  When you lose muscle, you burn less calories:

Not only losing fat but maintaining and gaining muscle mass is also important for dieting.

Even if the human body is still, it consumes calories to maintain life (= basal metabolism).

However, this basal metabolic rate varies depending on the physical constitution, and the one with less muscle becomes lower accordingly.

If you lose weight rapidly with only calorie restriction without proper exercise, you may lose not only fat but also muscle.

If your basal metabolic rate decreases, calories burned will decrease and it will be difficult to lose weight, so be sure to exercise moderately.

[7] Some foods have the same calories but are prone to fat.-

In fact, even if the calories are the same, some foods tend to become fat and others do not. It can be said that dietary restrictions based only on calories are not always efficient.

Recent studies have shown that what kind of nutrition you take is also important for dieting * 1.

It is said that you should choose healthy foods rather than choosing what to eat based solely on calories.

Specifically, vegetables, fruits, and high-quality proteins are recommended.

On the other hand, it is thought that foods that contain a large amount of “saturated fatty acids,” which are a type of lipid, and foods that easily raise blood sugar levels should be avoided.

Summary:

 

We have discussed What Is Calorie Intake Per Day? But the balance between intake and consumption of calories is also important.

Taking too much may lead to obesity and lifestyle-related diseases, but on the contrary, it is not good for the body to limit the intake extremely.

If you are eating too much calories, be aware that you should not only limit calories but also increase your physical activity by walking.

In terms of diet, it is also important to decide which nutrient to get calories from.

Getting the right balance of carbohydrates, proteins, and fats will help maintain good health.

Please use this article as a starting point to review your daily habits.

I hope you will get some knowledge about What Is Calorie Intake Per Day? Secrets To Staying Healthy and its treatments by reading this article. Comment down your thoughts on this article below. If you have any queries, then ask My Voice.

THANKS

MANU SAIYED

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