Caloric needs of each person are unique. A builder and an office worker who daily sits behind a desk certainly have different needs. Similarly are caloric needs between a mother and an adult daughter, also between a man and a woman.
If you want to know your caloric needs, the following formula will be very helpful.
Calorie needs per day based on Body Mass Index (BMI) and body activity type:
How to calculate BMI is:
weight/height² (kg/m²).
After that, look in the table below your BMI.
Example:
If your weight is 60 kg and your height is 1.6 m, your BMI is:
60/(1.6x1.6)=23.4
Based on classification table, BMI 23.4 is including overweight. That is, if your daily activity is light then your caloric needs per day are:
60x25=1500
If your activity is moderate, the calories you need are:
60x30=1800
As recommended by nutritionists, proper nutrient compositions to get healthy food are:
* Carbohydrate: 60-70%
* Fat: 20-25%
* Protein: 10-15%
* Cholesterol: <300 mg
* Fiber: 30 g
* Salt: <6 g
This rule of thumb is generally accepted for those without health problems. If there are health issues, certainly, your physician will change the compositions.
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If you want to know your caloric needs, the following formula will be very helpful.
Calorie needs per day based on Body Mass Index (BMI) and body activity type:
How to calculate BMI is:
weight/height² (kg/m²).
After that, look in the table below your BMI.
CLASSIFICATION
|
BMI (kg/m²)
|
Underweight
Normal
Overweight
|
<18.5
18.5-23
>23
|
Weight
|
TYPE OF ACTIVITY
|
||
Light
|
Moderate
|
Heavy
|
|
Overweight
Normal
Underweight
|
25 kcal/kg
30 kcal/kg
35 kcal/kg
|
30 kcal/kg
35 kcal/kg
40 kcal/kg
|
35 kcal/kg
40 kcal/kg
45 kcal/kg
|
Example:
If your weight is 60 kg and your height is 1.6 m, your BMI is:
60/(1.6x1.6)=23.4
Based on classification table, BMI 23.4 is including overweight. That is, if your daily activity is light then your caloric needs per day are:
60x25=1500
If your activity is moderate, the calories you need are:
60x30=1800
As recommended by nutritionists, proper nutrient compositions to get healthy food are:
* Carbohydrate: 60-70%
* Fat: 20-25%
* Protein: 10-15%
* Cholesterol: <300 mg
* Fiber: 30 g
* Salt: <6 g
This rule of thumb is generally accepted for those without health problems. If there are health issues, certainly, your physician will change the compositions.
You may also like:
How Many Calories Do You Burn In A Day?: How Many Calories Do I Need?
How Many Calories Do You Eat?
101 Tips For Losing 10 Pounds
Jillian Michaels: Shred-It With Weights
Let's Do Organic Shredded, Unsweetened Coconut, 8-Ounce Packages (Pack of 12)
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