How many calories does the body need per day?

How many calories does the body need per day?

Calories that the body needs per day

Calculating how many calories a person needs per day depends on many factors, including age, gender, height, weight,
and level of physical activity.
As well as the person’s desire to lose, maintain, or gain weight.
And other factors related to how these calories consumed.

Estimates of these daily calorie needs based on the equation of the estimated energy need.
As well as references. Height, weight determined by gender and age group of healthy people.
And level of physical activity for each individual can estimated using the following criteria:

  • Idle: It only includes normal physical activities associated with daily life.
  • Average activity: a way of life that includes physical activity equivalent to walking 2.5 to 5 kilometres per day at a speed
    of 5 to 6.5 kilometres per hour, in addition to performing daily activities.
  • Active: Any way of life that includes physical activity equivalent to walking more than 5 kilometres per day at a rate of 5
    to 6.5 kilometres per hour.
    In addition to normal daily physical activities.

According to the 2015-2020 Dietary Guidelines for Americans.
The following are the estimated daily calorie needs based on age, gender, and level of physical activity:

Males

They are as follows:

Age inactive (kcal) active (kcal)
210001000
310001400
4-512001600
6 – 714001800
814002000
916002000
1016002200
1118002200
1218002400
1320002600
1420002800
1522003000
16 – 1824003200
19 – 2026003000
21 – 2524003000
26 – 3524003000
36 – 4024002800
41 – 4522002800
46 – 5522002800
56 – 6022002600

Females

It is according to the following table:

Age inactive (kcal) active (kcal)
210001100
310001400
412001400
5-612001600
712001800
8 – 914001800
1014002000
1116002000
12 – 1316002200
14 – 1818002400
19 – 2520002400
26-3018002400
31-5018002200

How many calories does a bodybuilder need?

It is recommended to increase the calories consumed by 15% during
the bulking phase; It is the stage of muscle gain; For example, if a person’s
daily caloric needs are equivalent to 3000 calories.
Then 3450 calories should be consumed per day during this phase according to
the following equation: (3000 x 0.15 = 450), and when moving from the muscle-building phase to the cutting phase.

It is a stage to reduce excess body fat resulting from the stage of muscle amplification
through a gradual reduction in calories consumed and an increase in
aerobic exercise, and therefore daily calories are reduced by 15%, that
is, by consuming 2550 calories per day instead of 3450 calories.
And it is worth noting that While gaining weight in the muscle building
phase or losing weight in the cutting phase; It is necessary to consult
a nutritionist to adjust the calorie intake at least once a month in line with changes in weight.

A review published in the Journal of Sports Medicine in 2004
indicated that the diet for both of the previous cases.
Whether during the muscle amplification stage or the drying stage
should consist of carbohydrates by 55-60%.
Protein by 25-30%, and fats by between 15-20%.

How many calories does the body need per day?

How many calories do pregnant and breastfeeding women need?

Women’s nutritional needs during pregnancy and lactation are higher than those of non-pregnant or breastfeeding women; this is especially true during the last six months of pregnancy.

Calories are calculated or estimated as mentioned in the previous table; That is, according to the estimated
mathematical calculations of calorie needs with the addition of about 300 calories per day during the last six months of
pregnancy, and 500 calories per day during breastfeeding. It is worth noting that the calorie needs during the first
three months of pregnancy increase slightly; So there is no increase in the number of calories

Thus, it equals its caloric needs before pregnancy.

How many calories does the body need per day?

What are calories

Calories are defined as the amount of energy required to warm one gramme of water from 14.5 to 15.5 degrees
Celsius. Physical activity, as well as the calories in food and beverages, play an important role in determining a person’s
health and weight.

How do I increase my metabolic rate or burning rate?

Many people blame their weight gain on a low metabolic rate in the body, even though they reduce calories and
increase their rate of physical activity, they do not lose weight.
And metabolism is defined as all the chemical processes
that constantly occur inside the body to stay alive and for the body’s organs to function normally and properly.
Such as breathing, restoring cells, and digesting food.

How to stimulate metabolism

Some foods and drinks, such as green tea, coffee, spices, and energy drinks, are thought to boost metabolism.
But scientific evidence on these effects is lacking.
And despite the inability to control metabolism speed.
It can be controlled.
The number of calories burned by the body through physical activity; the more physical activity,
the more calories burned.
And it is possible for some people who have a high metabolism and burning rate to be in
fact more active than others.
So excess weight occurs primarily as a result of consuming calories.
More than just burning calories, and if the weight does not respond to lifestyle changes, it is advised to see a doctor.

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