The calorie needs per day that each person has is different, depending on sex, age, lifestyle, and height and weight. Calories itself is a measure of the amount of energy contained in food or beverage intake.
For those of you who want to lose weight, the total daily calorie intake should be less than the caloric needs per day. Conversely for you who want to gain weight, you need to eat more calories.
Calorie Needs by Age
In general, the average daily calorie intake for adult males is 2,500 calories, while adult females are about 2,000 calories. However, the amount is actually influenced also by activities carried out daily. If the activities performed require more physical activity, then the need for daily caloric intake certainly increases. For example, the calorie needs of a farm worker will be more, when compared with more office workers sitting.
Age can also be a factor. As we get older, especially when we get older, activity generally tends to decrease and consequently no longer consume food with caloric intake as much as before.
As for the caloric needs per day for children ranging from 1,000 to 2,000 calories. For teenagers can range between 1,400 to 3,200 calories per day. Just like adults, generally, boys have higher caloric needs than girls.
Natural Ways to Burn Calories to Lose Weight
For those of you who want to lose weight, then the thing to do is to reduce the intake of calories as well as trying to burn more calories. To reduce about 0.5 kg of bodyweight per week in adults, you need to reduce your intake of 500-750 calories. Or mean, in general in women intake 1200-1500 calories per day can help you lose weight, while for men are advised to consume enough 1500-1800 calories per day.
One that should be considered also is to choose the type and portion of food that can burn many calories. Try to consume more protein, because protein requires energy for metabolism. High-protein diets are known to burn 80 to 100 more calories a day.
Eating protein intake can also fight excessive appetite and significantly reduce the desire to consume a variety of other foods (cravings). This can lead to weight loss efficiently. But do not forget, should keep imbangi with consumption of fiber and vitamins from fruit or vegetables.
Some other ways that can lose weight include:
- Drink more water
If you drink 2 liters of water per day, then it can burn about 96 calories more per day. Studies have shown that drinking water can increase metabolism. In addition, plenty of drinking also helps reduce hunger. Drinking half an hour before meals can help you reduce the amount of food you consume.
- Reduce carbohydrate intake
- Avoid drinks containing sugar
- Sports weight training
Exercising is very important in the process of losing weight, because it can increase the body's metabolism. Exercise is also useful for maintaining reduced muscle mass due to restricted calorie intake in a long time. For that, you can perform a variety of sports, including weight training. If you can not go to a gym, then you can do some exercises yourself at home, like sit ups, squats, pull ups or push ups.
Now there are many tools or applications that can be used to help calculate the caloric needs per day. If necessary, you can consult a doctor or nutritionist to lose weight by keeping your intake as per calorie requirement per day.
source: klikdokter.com
source: klikdokter.com
