The need for calories per day is important to know so that we can maintain an ideal body weight. However, each person's calorie needs are different, depending on age, gender, height and weight, as well as physical activity.
Calories are units for the amount of energy contained in food and drinks or energy used during activities. When you consume something calorie, it means you provide energy for your body. The body then burns that energy in daily activities.
Now, It is the total calories that enter the body and are burned every day that directly affects weight loss, gain, and stability.
The Importance of Calories in the Body
Humans certainly need calories to stay alive. Without energy, the cells in the body will not be able to work properly until finally the organs in the body, including the heart and brain, cannot function as they should.
The minimum amount of energy needed by the body for the organs and all the systems in them to function properly is called the basal metabolic rate or basal metabolic rate (BMR). This need is met through the intake of food or drink.
Everyone must also have daily activities. No matter how little activity, there will be calories needed. So, in addition to providing energy for organs and body functions, calories are also needed to carry out daily activities.
Calorie intake that is too low or too high both can cause various health problems. If the calorie intake is too high, the body will store excess energy in the form of fat. Excessive body fat levels can cause various diseases, such as heart disease.
On the other hand, if the calorie intake is too low, the organs of the body will lack energy to perform their functions. As a result, there is a disturbance in the balance of body functions which can also lead to various diseases.
Calculating Calorie Needs per Day
The average adult man needs about 2,500 calories a day, while adult women usually need about 2,000 calories. However, remember that the actual need for calories per day for each person is still different. So, you are advised to calculate your own calorie needs per day, yes.
The number of daily calorie needs is obtained by taking into account a person's BMR and daily activity level. The formula most widely used by nutritionists to calculate BMR is the Harris-Benedict Formula. This formula is calculated based on age, gender, weight, and height.
- For boys: (88.4 + 13.4 x weight in kilograms) + (4.8 x height in centimeters) - (5.68 x age in years)
- For woman: (447.6 + 9.25 x weight in kilograms) + (3.10 x height in centimeters) - (4.33 x age in years)
The results of the BMR calculation are then multiplied by the person's average daily activity number. This figure ranges from 1.2–1.9 depending on how high a person's daily activity is. The less a person does physical activity, the lower the daily activity rate.
For example, a 50-year-old office worker with a weight of 70 kg, height of 180 cm and a low level of daily activity because his average daily work is done while sitting. So, this man's BMR is:
(88.4 + 13.4 x 70) + (4.8 x 180) - (5.68 x 50) = 1,606.4 kcal (kilocalories)
Because this man rarely does exercise and is inactive, his daily activity number stands at 1.2. That is, to keep the body working properly, the total daily calorie requirement of this man is 1,606.4 x 1.2 = 1,927.68 kcal ~ 1,900 kcal.
If you want to lose weight in a healthy way, you need to burn more calories than you take in. You can work around this by eating low-calorie foods and increasing the intensity of exercise.
However, if you want to gain weight, you need to take in more calories than you burn each day. Get around this by eating foods that are rich in nutrients, not just high in calories.
Meanwhile, to maintain an ideal body weight, you need to balance the number of calories you consume with those you burn through physical activity.
Now you know how to calculate your calorie needs per day. Try to calculate your calorie needs and use this as a reference to build a healthy diet and an active lifestyle.
If you currently feel the need to lose or gain weight, don't hesitate to consult with your doctor about the number of calories you need and the right way to achieve it.