Calculation method
The number of calories consumed by the human body varies from person to person. You may have noticed that in the nutrition label of the food you buy, the "standard percentage of daily requirements" is based on a diet of 2000 calories, which is an approximate average of people's daily dietary intake. But your body may need more or less than 2000 calories. Height, weight, sex, age and activity level will all affect the calorie demand. When calculating how many calories the body needs every day, three factors are mainly considered: basal metabolic rate, physical activity, food thermal effect and basal metabolic rate; (BMR) is the energy that the body needs to work at rest. It accounts for about 60% to 70% of the daily calorie intake, including the energy needed to maintain heart beating, lung breathing, eyelid blinking and body temperature stability. Generally speaking, the basal metabolic rate of men is higher than that of women. One of the most accurate methods to calculate basal metabolic rate is Harris-Benedict formula: adult male: 66+(6.3 times body weight in pounds) +( 12.9x height in inches) -(6.8 times age in years) adult female: 655+(4.3 times body weight in pounds)+. ) physical activity; It is the second largest factor of heat consumption. Physical activity includes all activities, from making the bed in the morning to jogging. Walking, lifting weights, bending over, and just walking around usually consume calories, but the calories consumed by each specific activity depend on your weight. Click here to view a list of calories burned by various physical activities with different weights. Thermal effect of food; It is the last factor that causes the body to consume calories. This is the energy the body needs to digest the food it eats. The body consumes energy to break down food into basic elements that the body can use. To calculate the heat consumed in this process, please multiply the total heat consumed in one day by 0. 10, which is 10%.
reduction formula
Many food packages will indicate how many kilojoules the calories are, but in our daily life, we say that the calorie intake unit is calories, so what is the difference between the two? What's the difference between calories and kilojoules? Calories, that is, calories and kilocalories (kilocalories) are units of energy. 1 calorie is the energy required to raise 1 gram of water by 1 degree. Food energy is usually calculated in kilocalories, also known as calories. In the international unit, energy should be expressed in joules. 1 calorie =4. 182 joules, then 1 kcal =4. 182 kj. This unit is sometimes used to represent the energy in food. Many times, people use the unit of kilocalories to calculate the energy in food because it is more convenient. Kcal = kcal 1 kcal = 1 000kcal 1 kcal 1 kcal 1 kcal = 1 000kcal/kloc-0.
2、
Calories, also known as the capital letter C, are most commonly used in food labels, which is equivalent to the heat required to raise 1 000 grams of water from 14.5 degrees Celsius to 15.5 degrees Celsius at1atmospheric pressure, which is about equal to the internal energy of 4 186 joules.
Small card, also known as cal, is common in scientific research literature, 1000 small card = 1 big card.
3. The calories you need and consume every day.
thermal unit
Kcal, KJ, 1 Kcal = 4. 184 kJ
1 kcal: It is the heat that can make 1 ml of water rise 1 degree Celsius.
Adults need calories every day.
Daily calorie requirement for adults =
The basic heat required by human body's basic metabolism, physical activity and food digestion.
Calories required for digesting food = 10% x (minimum calories required for physical activity by basic metabolism of human body)
The amount of heat required)
Adult's daily caloric requirement = 1. 1 x (minimum basic caloric physical activity required by human body's basic metabolism)
The amount of heat required)
Daily calorie requirement of adults
Male: 9250- 10090KJ female: 7980-8820KJ.
Note: The daily calories provided by food should not be less than 5,000-7,500 kilojoules.
Hold the least energy for normal life activities of the human body.
A simple algorithm for basic calorie metabolism of human body
Woman: basic calories = weight (kg) x 9
Man: basic calorie (kcal) = weight (kg) x 10.
Accurate calculation of basic calories required for basic metabolism of human body
Age formula
female
18- 30 years old 14. 6 x weight (kg) 450
3 1- 60 years old 8. 6 x weight (kg) 830
Over 60 years old 10. 4 x weight (kg) 600
The amount of heat required for physical activity.
Heat required for physical activity = basic heat required for basic metabolism of human body x activity intensity coefficient.
Table of activity intensity coefficient
Activity intensity Activity intensity Activity content coefficient
Light driving, watching TV, typing, playing cards, sitting, standing, lying down, reading, and so on. 0.2
Clean the room gently, take a walk, play golf, 0.3.
Moderate housework, tennis, badminton skiing, skating and dancing 0.4
Heavy physical labor, basketball, football, mountain climbing. 0.5