Calories are values or units that indicate how much energy can be obtained from food and drink. Therefore, it is important to always meet your calorie needs every day so that you are more enthusiastic when doing activities.
Calories obtained from food and drinks will be converted into energy through metabolic processes. The energy will be used to support the performance and function of various organs of the body. The rest of the calories that are not converted into energy will be stored in the body as fat tissue.
This is why consumption of high-calorie foods can increase weight if not accompanied by regular physical activity or exercise.
How to Calculate Daily Calorie Needs
The amount of calorie needs of each person is different, depending on gender, age, height and weight, and body metabolism. The average adult male needs about 2,000–2,500 calories per day, while adult women need about 1,600–2,000 calories per day.
The recommended calorie intake above is an estimate of the calorie needs of healthy people with light physical activity levels, such as office workers.
In people who suffer from certain diseases, such as diabetes, cancer, metabolic syndrome, heart disease, and malnutrition, or people who have high physical activity, such as athletes, the calculation of the number of calories needed can be different from healthy people.
Therefore, it is necessary to examine and calculate the amount of calorie intake by a nutritionist in that group.
Source of Calories and Nutritious Food
Calories in food and beverages come from various nutrients such as carbohydrates, proteins, sugars, and fats. Each nutrient has a different number of calories, for example, 1 gram of fat contains about 9 calories, while 1 gram of carbohydrates and protein contains 4 calories on average.
When consuming packaged food or drinks, the calorie label is usually printed on the back of the package. This calorie table can be used to make sure that you are not consuming too much or not enough calories.
Daily calorie intake needs to be met in the right amount, no more and no less. Excessive consumption of calories can increase the risk of obesity and other diseases, such as hypertension, heart disease, to stroke. Meanwhile, a lack of calories can make you lose weight.
Various Tips to Reduce Excess Calories
The calories you consume will be processed into energy or stored in the body as fat. If you want to lose weight, you can try cutting your calorie intake or going on a calorie diet and exercising regularly or doing at least 30 minutes of physical activity every day.
When you want to reduce calorie intake to lose weight, you can follow the following tips:
- Increase the intake of protein and complex carbohydrates to increase metabolism and control appetite.
- Avoid consumption of foods and drinks high in sugar, such as cakes, chocolate, candy, ice cream, packaged drinks, and soft drinks.
- Meet the needs of body fluids by drinking at least 2 liters of water per day. Make it a habit to drink 1 glass of water 30 minutes before eating to reduce appetite.
- Do moderate-intensity exercise according to your calorie intake so you don't feel tired.
Keep in mind that each person's calorie intake is different, depending on age, activity, body metabolism, and medical conditions. Calculation of the number of calories in healthy people can be different from people who suffer from certain diseases.
If you feel confused in determining the appropriate amount of calorie intake or have certain medical conditions, you should consult a nutritionist so that the doctor can determine the number of calories according to your body condition.