Friday , 24 November 2017

HOW MUCH CALORIES DO WE NEED?

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HOW MUCH CALORIES DO WE NEED?

HOW MUCH CALORIES DO WE NEED?

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CALCULATING THE AMOUNT OF CALORIES OUR BODY NEEDS

All nutrition facts tables on the food containers contain a percentage daily values for carbohydrates, fat and protein. These numbers are based on estimated average value of 2 000 calories per day. Of course, it does not mean that 2 000 food calories is the exact amount of calories you need. There are many factors such as weight, height, gender, etc. which interfere and affect this number making it highly individual. It all goes down to three main factors

BMR (basal metabolic rate)

PA (physical activity)

TEF (thermic effect of food)

 

 

BMR (basal metabolic rate) is the amount of energy needed when the body is in rest. 

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This is the energy that keeps our heart beating, lungs breathing, kidneys functioning body temperature constant. It absorbs about 60 to 70%  of the calories burned in a day and its value differ for men and women.

To estimate your own BMR use the following Harris-Benedict formula:

MALE:  66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) – (6.8 x age in years)

FEMALE:  655 + (4.3 x body weight in lbs.) + (4.7 x height in inches) – (4.7 x age in years)

 

PA (physical activity) is the amount of energy needed when the body is involved in physical actions. 

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It involves involves everything from simply moving around to jogging or lifting. The amount of calories burned in such activities is highly dependable on the body weight. Samples of different physical activities and he amount of calories needed are listed in the table below.

Exercise & Calories Burned per Hour

130 lbs

155 lbs

180 lbs

205 lbs

Aerobics, general

384

457

531

605

Aerobics, high impact

413

493

572

651

Aerobics, low impact

295

352

409

465

Aerobics, step aerobics

502

598

695

791

Archery

207

246

286

326

Backpacking, Hiking with pack

413

493

572

651

Badminton

266

317

368

419

Bagging grass, leaves

236

281

327

372

Bakery, light effort

148

176

204

233

Ballet, twist, jazz, tap

266

317

368

419

Ballroom dancing, fast

325

387

449

512

Ballroom dancing, slow

177

211

245

279

Basketball game, competitive

472

563

654

745

Basketball, playing, non game

354

422

490

558

Basketball, shooting baskets

266

317

368

419

Basketball, wheelchair

384

457

531

605

Bathing dog

207

246

286

326

Bird watching

148

176

204

233

Boating, power, speed boat

148

176

204

233

Bowling

177

211

245

279

Boxing, in ring

708

844

981

1117

Boxing, punching bag

354

422

490

558

Boxing, sparring

531

633

735

838

Calisthenics, light, pushups, situps…

207

246

286

326

Calisthenics, fast, pushups, situps…

472

563

654

745

Canoeing, camping trip

236

281

327

372

Canoeing, rowing, light

177

211

245

279

Canoeing, rowing, moderate

413

493

572

651

Canoeing, rowing, vigorous

708

844

981

1117

Carpentry, general

207

246

286

326

Carrying 16 to 24 lbs, upstairs

354

422

490

558

Carrying 25 to 49 lbs, upstairs

472

563

654

745

Carrying heavy loads

472

563

654

745

Carrying infant, level ground

207

246

286

326

Carrying infant, upstairs

295

352

409

465

Carrying moderate loads upstairs

472

563

654

745

Carrying small children

177

211

245

279

Children’s games, hopscotch…

295

352

409

465

Circuit training, minimal rest

472

563

654

745

Cleaning gutters

295

352

409

465

Cleaning, dusting

148

176

204

233

Climbing hills, carrying up to 9 lbs

413

493

572

651

Climbing hills, carrying 10 to 20 lb

443

528

613

698

Climbing hills, carrying 21 to 42 lb

472

563

654

745

Climbing hills, carrying over 42 lb

531

633

735

838

Coaching: football,basketball,soccer

236

281

327

372

Coal mining, general

354

422

490

558

Construction, exterior, remodeling

325

387

449

512

Crew, sculling, rowing, competition

708

844

981

1117

Cricket (batting, bowling)

295

352

409

465

Croquet

148

176

204

233

Cross country snow skiing, slow

413

493

572

651

Cross country skiing, moderate

472

563

654

745

Cross country skiing, racing

826

985

1144

1303

Cross country skiing, uphill

974

1161

1348

1536

Cross country skiing, vigorous

531

633

735

838

Curling

236

281

327

372

Cycling, <10mph, leisure bicycling

236

281

327

372

Cycling, >20mph, racing

944

1126

1308

1489

Cycling, 10-11.9mph, light

354

422

490

558

Cycling, 12-13.9mph, moderate

472

563

654

745

Cycling, 14-15.9mph, vigorous

590

704

817

931

Cycling, 16-19mph, very fast, racing

708

844

981

1117

Cycling, mountain bike, bmx

502

598

695

791

Darts (wall or lawn)

148

176

204

233

Diving, springboard or platform

177

211

245

279

Downhill snow skiing, moderate

354

422

490

558

Downhill snow skiing, racing

472

563

654

745

Electrical work, plumbing

207

246

286

326

Farming, baling hay, cleaning barn

472

563

654

745

Farming, chasing cattle on horseback

236

281

327

372

Farming, feeding horses or cattle

266

317

368

419

Farming, feeding small animals

236

281

327

372

Farming, grooming animals

354

422

490

558

Fencing

354

422

490

558

Fire fighter, climbing ladder, full gear

649

774

899

1024

Fire fighter, hauling hoses on ground

472

563

654

745

Fishing from boat, sitting

148

176

204

233

Fishing from riverbank, standing

207

246

286

326

Fishing from riverbank, walking

236

281

327

372

Fishing in stream, in waders

354

422

490

558

Fishing, general

177

211

245

279

Fishing, ice fishing

118

141

163

186

Flying airplane (pilot)

118

141

163

186

Football or baseball, playing catch

148

176

204

233

Football, competitive

531

633

735

838

Football, touch, flag, general

472

563

654

745

Forestry, ax chopping, fast

1003

1196

1389

1582

Forestry, ax chopping, slow

295

352

409

465

Forestry, carrying logs

649

774

899

1024

Forestry, sawing by hand

413

493

572

651

Forestry, trimming trees

531

633

735

838

Frisbee playing, general

177

211

245

279

Frisbee, ultimate frisbee

472

563

654

745

Gardening, general

236

281

327

372

General cleaning

207

246

286

326

Golf, driving range

177

211

245

279

Golf, general

266

317

368

419

Golf, miniature golf

177

211

245

279

Golf, using power cart

207

246

286

326

Golf, walking and pulling clubs

254

303

351

400

Golf, walking and carrying clubs

266

317

368

419

 

TEF (thermic effect of food) is the amount of energy needed for the body to digest food.

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To calculate the amount of calories you need for the body to produce enough energy follow these steps:

  1. Calculate the total amount of food calories you eat per day.
  2. Multiply this number by 0.10 or 10%.

 

So the total number of calories your body needs per day is a sum of the three calculations above.

Total Number Of Calories = BMR + PA + TEF

Now you are all set and ready to go!

HOW MUCH CALORIES DO WE NEED?