The daily calories required by human body are related to the degree of physical activity. Generally speaking, a person with a standard weight of 60 kg needs 1500- 1600 calories a day at rest; If the activity is moderate, you need 1800- 2000 calories a day.
However, there is a wonderful phenomenon in the human body. When our food intake is insufficient, the human body will produce heat. This endogenous heat mainly comes from the decomposition of sugar and fat in the liver. The decomposition of liver sugar produces glucose, up to 180 g (equivalent to 720 kcal), while the decomposition of fat produces fatty acids and glycerol, which can be converted into glucose for cell use, and fatty acids can be converted into ketones.
Therefore, if a person has a lot of subcutaneous fat (obesity), adipose tissue is an internal energy source, which can decompose the heat needed for human metabolism, but generally speaking, at least 800 kilocalories (kilocalories) are needed a day to avoid endangering health.
Cal, also known as capital letter C, is most commonly used in food labels, which is equivalent to the energy required to raise 1 degree of water at standard atmospheric pressure. 1 calorie = 4. 1 85 joules. Small cards, also known as CAL, are more common in scientific research literature. 1000.
We often say how many calories you need for each meal. How many calories do you need every day?
You can calculate the calories you need for a day according to your gender, age, height and weight. The following is the calculation method:
Male: [66 1.38 x weight (kg) 5 x height (cm)-6.8 x age] x activity.
Female: [65.5 9.6 x weight (kg) l.9 x height (cm)-4.7 x age] x activity.
The average person's activity ranges from 1. 1- 1.3, and the higher the activity, it may even be higher than the value of 1.3. For women who only sit in the office on weekdays, the amount of activity is about 1. 1, and the amount of exercise is about 1.
For example, a woman of 18 years old, with a height of 156cm and a weight of 46kg, needs 1580kca| of calories every day.
Formula: [665 9.6x461.9x156-4.7x18] x1.2 =1580kca |
Calories and basal metabolic consumption
Generally speaking, adults need at least 65,438+0,500 calories a day to maintain their body function, because even if you lie still, your body still needs to be able to maintain body temperature, cardiopulmonary function and brain operation. Basal metabolic consumption varies with individual height, weight, age and gender.
Calories and weight loss
Controlling calorie intake and proper exercise are very effective ways to lose weight, and are also regarded as the healthiest way to lose weight by most doctors. This mechanism is very simple. When the daily energy intake is not enough to provide the energy consumed by the body, the body will call the sugar and fat stored in it. When fat is broken down and provides energy for the body, the process of losing weight begins. It should be noted that some doctors pointed out that the control of calorie intake should be gradual, so as to ensure that the human body can adapt for a long time. At the same time, the daily intake of calories is generally not less than 800 calories. Otherwise, the human body will make up for the lack of energy intake by reducing the body function, which usually leads to dizziness and fatigue, and the reduction of basal metabolic consumption will also affect the efficiency of weight loss.
The total calorie intake of a normal person should be 2000 calories a day, and people who exercise can increase it appropriately. The following table lists the daily intake of various ingredients and their calorie ratios: (Among them, each gram of fat contains 9 calories; Each gram of carbohydrate contains 4 calories; Protein contains 4 calories per gram).
Fat is less than 65g, and 585 calories are less than 30%.
Carbohydrate 300g 1200 calories 60%
Protein 47g 188 has 9.4% of heat.
Other 27 calories 2.6%
Control fat intake
Fat is an indispensable part of human body. Fat is divided into saturated fat and unsaturated fat. The problem with saturated fat is that it stimulates the body to increase cholesterol production. Unsaturated fat can only lower cholesterol in the blood. Fat cattle, pork and full-fat dairy products contain more saturated fat; Corn oil, sunflower oil, peanut oil, olive oil and vegetable oil are all unsaturated fats. The daily fat intake recommended by experts is 65g, which is equivalent to a piece of meat the size of a cigarette case.
Supplement the right amount of vitamins.
Vegetables and fruits contain a lot of vitamins and minerals, which are essential to supplement human energy. If you eat 6- 1 1 servings of carbohydrates every day (each serving is equivalent to a piece of bread), then you should eat at least 3-5 servings of vegetables (each serving is equivalent to a pot of lettuce) and 2-4 servings of fruits (each serving is equivalent to a medium-sized apple).