“Calo” is a unit of energy measurement commonly used in nutrition. One calorie (abbreviated as ‘cal’) is the amount of energy required to raise the temperature of one gram of water by 1 degree Celsius. In the field of nutrition, the unit “kilocalorie” (kcal), equivalent to 1,000 calories, is often used to measure the amount of energy that food provides to the body.
The role of calories in health:
- Basic Energy Source: The body uses calories from food as an energy source to maintain basic life functions such as respiration, circulation, cell development and repair, and daily activities.
- Weight Management: The number of calories consumed and expended through daily activities directly affects a person’s weight. If you consume more calories than the body burns, you will gain weight; conversely, if you consume less, you will lose weight.
- Energy Balance: Maintaining a balance between calorie intake and expenditure is essential for good health. Prolonged imbalance can lead to health issues such as obesity, underweight, or other eating disorders.
- Calorie Quality: Not all calories are equal in terms of nutrition. Calories from nutrient-rich foods like fruits, vegetables, whole grains, and lean proteins are more beneficial for health than calories from foods high in sugar and saturated fats.
- Support for Physical Activity: To maintain physical activity and muscle health, the body needs sufficient calories. Athletes and those who regularly exercise need more calories to support their muscular activities.
How Many Calories Are Needed Per Day to Lose Weight?
As you may know, the average calorie requirement for both men and women is quite high. However, this calorie count is to maintain your daily activities and work.
For those who wish to lose weight, the calorie intake needs to be reduced, and it’s important to limit the sudden intake of calories. Therefore, for effective weight loss, women should consume fewer than 2000 calories per day. This means that you should only consume about 800 – 1000 calories each day.
To lose weight, you should consume fewer calories
For men, the daily calorie intake required to lose weight should be less than 2500. Therefore, to calculate more accurately how many calories you need to consume each day, you should read more about the methods to calculate daily calorie needs below.
Calculating Using the BMR Index
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- BMR, or Basal Metabolic Rate, is the rate of metabolism for each individual, influenced by weight and height. A higher BMR indicates better fat burning efficiency. Here’s the standard formula for calculating BMR:
- For men: BMR = (13.397 x W) + (4.799 x H) – (5.677 x A) + 88.362.
- For women: BMR = (9.247 x W) + (3.098 x H) – (4.330 x A) + 447.593.
- Where W is weight in kilograms, H is height in centimeters, and A is age in years.
Calculating the R Index
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- Besides using the BMR index, you can determine daily calorie needs or a calorie chart for weight loss using the R index. The formula is as follows:
- For sedentary individuals, including office workers, the R index is 1.2.
- For those with light activity, including basic exercise, the R index is 1.375.
- For moderately active individuals, the R index is 1.55.
- The R index is widely used by many people for calculating calorie intake.
- For people with heavy physical activity, such as daily exercise or sports, the R index ranges around 1.725.
- For those with extremely heavy physical activity, the R index is 1.9.
- Besides using the BMR index, you can determine daily calorie needs or a calorie chart for weight loss using the R index. The formula is as follows:
Several Foods That Help Safely and Effectively Lose Weight
To quickly eliminate fat and achieve your desired body shape, you can include and consume plenty of the following foods in your diet.
A well-balanced diet can help you achieve ideal weight loss.
- Avocado: Medical professionals have indicated that avocados contain a very healthy amount of fats and acids, which can reduce feelings of hunger. Moreover, you don’t have to worry too much about the fat content in avocados as it won’t lead to weight gain.
- Chia Seeds: Chia seeds contain fatty acids, including omega-3 and omega-6, which contribute to burning excess fat stored under the skin and speed up the digestive process. Therefore, if you’re looking to limit your daily calorie intake, chia seeds can be a good option.
- Vegetable Oils: Instead of using animal-based cooking oils, you can opt for vegetable oils like sunflower oil or olive oil. These oils provide sufficient nutrition without causing weight gain and contain saturated fats that can effectively reduce stress hormones.
- Nuts: Nuts are excellent for limiting excess fat. They are high in fiber, which helps curb hunger. You can include nuts like walnuts, grains, etc., in your diet. However, they should be consumed in moderation.
- Green Vegetables and Fruits: Green vegetables and fruits are extremely beneficial for those looking to lose weight. These foods are rich in vitamins, minerals, and water, providing your body with plenty of energy while keeping the calorie intake low. Additionally, they… [The text seems to be cut off here. If there’s more information about green vegetables and fruits, it can be included for a more comprehensive answer.
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