How much energy do you need to consume every day?

Last week, I wrote an article about NRV, which translated into nutrition reference value, which is the standard to guide normal adults to maintain a healthy weight and normal activities (that is, you don't need to lose weight or gain weight). According to the data adopted and released by the 6th Standing Council of the 6th China Business Association, the daily calorie requirement of NRV for adults is about 2000 calories.

The above is about 2000 calories for adults announced by the China Camp Association, but the concept of adults is too broad, and men and women, age, height and weight are different; In addition, what are the concepts of maintaining a healthy weight and normal activities?

Continue to search online and find a concept called BMR (basal metabolic rate), which translates to basal metabolic rate, which refers to the energy metabolic rate of the human body when it is awake and extremely quiet, and is not affected by muscle activity, environmental temperature, food and mental stress.

The American Sports Medicine Association provides the following formula:

BMR (male) =( 13.7× weight (kg)) +(5.0× height (cm)) -(6.8× age) +66.

BMR (female) =(9.6× weight (kg)) +( 1.8× height (cm)) -(4.7× age) +655.

How did these two formulas come out? For simplicity, I found this formula online, the website of BMR calculation. Suppose a person is 20 years old, with a height of 175cm and a weight of 65 kg, the calculated BMR value is 1695.5 kcal, which is quite different from the 2000 kcal published in China.

What's the problem? BMR refers to the conscious and extremely quiet state of the human body, while NRV refers to maintaining a healthy weight and normal activities.

Continue to search and find a daily calorie consumption information on the Internet.

1. Low activity intensity on weekdays (little or no exercise): BMR x 1.2.

2. Slight activity state (exercise or exercise with little exercise, 1-3 days/week): BMR x 1.375.

3. moderate level (moderate intensity exercise or exercise, 3-5 days/week): BMR x 1.55.

4. Activity intensity belongs to intensity level (high-intensity exercise or exercise, 6-7 days/week): BMR x 1.725.

5. High intensity level (strenuous exercise or exercise, high-intensity manual labor or special combat training): BMR x 1.9.

According to Article 1, 1695.5 kcal * 1.2=2034.6 kcal, which basically conforms to 2000 kcal.

Then, how much energy people need every day can refer to the above five items to compare their actual situation, and they will have some preliminary concepts about how much energy they need to consume every day.

Looking back at the nutrient composition table on the food bag, it will be much clearer.