Human survival needs energy, which is obtained from food. The calorie content in food is a measure of how much potential energy food produces. 1g carbohydrate has 4000 calories, 1g protein has 4000 calories, and 1g fat has 9000 calories. Food is generally composed of these three substances. Therefore, as long as we know the contents of these three substances in food, we can know how much heat or energy food contains.
Our body "burns" calories in food through metabolism, which breaks down carbohydrates into glucose and other sugars through enzymes, fats into glycerol and fatty acids, and protein into amino acids. Then, these molecules are transported to cells through the blood stream, where they can be absorbed and utilized immediately, or they can enter the final metabolic stage to react with oxygen and release their stored energy.
A simple algorithm for basic calorie metabolism of human body
Female: basic calories = weight (kg) x 9
Man: Basic calories (calories) = weight (kg) x 10.
Accurate algorithm of basic heat
female
Age formula
18- 30 years old 14.6 x body weight (kg) +450
3 1- 60 years old 8.6 x weight (kg) +830
Over 60 years old, 10.4 x body weight (kg) +600
man
18- 30 years old 15.2 x body weight (kg) +680
3 1- 60 years old 1 1.5 x body weight (kg) +830
Over 60 years old 13.4 x body weight (kg) +490
function
Thermal action
Just as computers consume electricity and trucks consume oil, so do human daily activities. Heat not only provides energy for people's exercise, daily work and life, but also provides energy for human life activities, blood circulation, breathing, digestion and absorption. People who lose weight can burn fat through exercise, which can accelerate calorie consumption and achieve the goal of healthy weight loss.
heat source
Calories come from carbohydrates, fats and protein.
Heat generated by carbohydrates = 4 kcal/g.
Heat generated in protein = 4 kcal/g.
Heat produced by fat = 9 kcal/g.
thermal unit
Kcal, 1 kcal = 1 kcal.
1 kcal = 4. 184 kcal
1 calories: heat can make 1 water rise 1 degrees Celsius.
Required heat
Daily calorie requirement of adults = basic calorie required for basic metabolism of human body+calorie required for physical activity+calorie required for digestion of food.
Heat required for digesting food = 10% x (minimum heat required for basic metabolism of human body+heat required for physical activity)
Daily caloric requirement of adults = 1. 1 x (minimum basal caloric requirement for basic metabolism of human body+caloric requirement for physical activity).
Male: 9250- 10090KJ
Female: 7980-8820 kJ
Note: The daily calories provided by food should not be less than 5,000-7,500 kilojoules, which is the least energy to maintain normal life activities.
metabolism
Generally speaking, adults need at least 1500 kcal of energy every day to maintain body function, because even if you lie still, your body still needs energy to maintain body temperature, cardiopulmonary function and brain operation. Basal metabolic consumption varies with individual height, weight, age and gender.
Human survival needs energy, which is obtained from food. The calorie content in food is a measure of how much potential energy food produces. 1g carbohydrate has 4000 calories, 1g protein has 4000 calories, and 1g fat has 9000 calories. Food is generally composed of these three substances. Therefore, as long as we know the contents of these three substances in food, we can know how much heat or energy food contains.
Our body "burns" calories in food through metabolism, which breaks down carbohydrates into glucose and other sugars through enzymes, fats into glycerol and fatty acids, and protein into amino acids. Then, these molecules are transported to cells through the blood stream, where they can be absorbed and utilized immediately, or they can enter the final metabolic stage to react with oxygen and release their stored energy.
Calculation method
People should know how many calories they should consume every day and how many calories their bodies need. It depends on many factors, such as how soon you want to finish your weight loss plan, or how many calories you burn in sports activities. Under normal circumstances, the daily calorie intake of women should not be less than 1200.
2. Have your own diet plan and implement it perfectly. Of course, you can adjust at any time, but if it is not necessary, you'd better keep the basic plan. There are at least three meals and two snacks in the plan. Feeling without food will make it more difficult to lose weight. Make sure you get enough energy in each food group, especially fat and protein, which will help you feel full.
3. Track daily calories correctly. There are many ways to track, such as recording in a table. Remember to record any extra snacks and drinks, including soda and juice. Write down the amount of food and snacks you eat at each meal. You can get the exact number of calories by measuring or weighing the food. You can also consider using a calorie counter. At the end of each day, calculate the total calorie intake. Try to distribute calories evenly throughout the day.
References:
Calories-Baidu Encyclopedia