CaloriesA calorie is a unit of energy; Where it is used to express the energy contained in foods and drinks, and the amount of what a person consumes during his daily activities and exercise, and unlike most people's view of calories, calories are necessary for human health by consuming the appropriate quantities for his body, and most weight loss diets are based on reducing the amount of calories. Calories consumed in addition to increasing physical activity in order to reach the desired weight
It is worth noting that the body obtains calories by eating macronutrients, which are nutrients that the body analyzes to produce energy, and macronutrients include 3 nutrients, which are as follows: Proteins: One gram of them provides the body with four calories.Carbohydrates: Each gram of them contains four calories.Fat: One gram of fat contains nine calories.
Calorie needs of a personIndividuals' daily caloric needs vary according to several factors; Such as gender, height, age, weight, health status, and physical activity, there are many ways to calculate the daily calories needed, including the Harris-Benedict equationMen's BMR = 66 (13.7 x weight in kilograms) (5 x height in centimeters) - (6.8 x age in years)Women's BMR = 655 (9.6 x weight in kilograms) (1.8 x height in centimeters) - (4.7 x age in years)
Then to find out the total calories, the output (basal metabolic rate) is multiplied by the coefficient of physical activity, which is classified according to the person’s activity, and it is as follows: Sedentary lifestyle: (people who do desk work, or do no exercise)Total calories = basal metabolic rate x 1.2.Lightly active lifestyle: (people who do light exercise 1-3 times a week)Total calories = BMR x 1.375Moderately active lifestyle: (People who do moderate exercise 6-7 times a week)Total calories = basal metabolic rate × 1.55
Active lifestyle: (people who do high intensity exercises twice a day, or train to run a marathon or other types of races)
Total calories = BMR x 1.725
Frequently asked questions about diet and caloriesDoes a low-calorie diet lead to weight loss?
People who are trying to lose weight may seek to reduce calories significantly, but it is worth noting that reducing calories too much may be harmful to health, and lead to several health problems, including weak bones, reduced fertility, and this leads to lower levels Metabolism in the body, loss of muscle mass, and therefore a diet that is very low in calories is not suitable for all people, and you should talk to a doctor or nutritionist before starting it to make sure that it is appropriate for the person’s condition