One calorie is interpreted scientifically as the fraction of heat required to increase the temperature of one liter of water by one degree.
Practically, calories are a quantitative measure of the energy a person receives with food and the energy spent on activities of a physical nature. For example, breathing.
Also useful to know: how to calculate how many calories a day a person needs
But in the case of calories, it will be competent to use such a term as “kilocalorie.”
If we talk about calories as a value, we must say that it is small, and during the calculation of a certain diet, the figure is a million. But, one way or another, in everyday life use this short name – “calorie”.
Where do calories come from?
Calories come into the human body through food. There are also beverages that include calories: juices, carbonated sweet water, and milk.
Certain drinks (soda) have “empty” calories. Although they are not considered nutritious, they always count.
Calories are found in fat, protein, and carbohydrates. Fat has double the calories compared to proteins and carbohydrates, but you need to consume it to fuel your body.
Calories are necessary for human life.
Each person will require energy, which is the daily share of calories to keep all organs functioning and maintain body temperature.
Other calories that enter the body are expended when there is activity of a physical nature. If there is no such activity, they are successfully converted into fat.
What is the best way to gain weight and lose it?
It takes about 7,700 kcal to make one kilogram of fat. Therefore, in order to lose a kilo of fat, the same number of kilocalories must be consumed.
But, we should note the following: refusing to eat at all, will not bring the necessary fruits. It is necessary to lose weight wisely, that is, to moderately reduce the caloric content of the diet and burn excess calories by doing physical exercise.
If you reduce calories or spend, about five hundred kilocalories daily, you can lose 450 grams of excess weight in a week. This weight loss is gradual, and nutritionists approve of it, considering it healthy. In addition, they claim that then the weight will not return quickly.
Starvation, as a way of weight loss, has a detrimental effect on the body. The weight will drop quickly, but when you return to your normal eating routine, it will immediately increase.
Daily Calories
There is no magic number of calories that will make a person lose weight or just stay in great shape.
In order to determine individual energy needs, one should start from a basic need for calories and the level of physical activity. It requires just a little bit of mathematical calculation.
So, let’s calculate your basic energy needs.
There are many formulas to calculate the personal caloric intake, but experts use the Harris-Benedict formula, created in 1919. Since mankind has been living a more passive life for 75 years, the formula was adjusted in 1984.
First, the basic energy requirement necessary for stable body function is calculated. A person consumes about 60 percent of the calories that come into the body just to keep the body alive.
The main factors influencing the basic energy requirement are height, age, weight, and gender.
The basic energy requirement for women is 447,593 plus (9,247 times weight) plus (3,098 times height) – (4,330 times annual age).
The basic energy requirement of men is 88.362 plus (13.397 times weight) plus (4.799 times height) – (5.677 times annual age).
By the way, the above formula is valid for adults.
For example, a woman of thirty-five, with a mass of 65 kilograms and having a height of 165 centimeters, will need 1409 kcal to live her body.
Note: with even a little movement activity, the energy requirement increases rapidly!
Determining the Daily Requirement
The degree of activity should be taken into account here.
Try to be objective and treat physical activity correctly! If you have to sit at your computer for 8-12 hours a day, and you have forgotten about the gym, then your physical activity is at zero.
In this lifestyle, where you are expected to be sedentary all the time, you should consume 1.2 calories daily multiplied by your basic calorie needs.
If there is reduced activity, then go with the following formula: the daily requirement is equal to the basic calorie requirement multiplied by 1.375.
If activity is low, the formula is as follows: daily requirement equals the base calorie requirement multiplied by 1.55.
If regular exercise is present, here is the formula: Daily requirement equals the basic calorie requirement times 1.725.
If you exercise regularly and professionally, then: Daily requirement equals basic calorie requirement multiplied by 1.9.
So, if a woman is less active, her daily energy requirement reaches 1,937 kcal. This figure is sufficient to maintain the current weight. In order to lose weight, it will be necessary to either increase physical activity or decrease caloric intake.
Important summary
Calories are a measure of the energy that the body acquires from the food it eats. To calculate your daily calorie intake, you need to take into account your height, body weight, age and gender, plus your physical activity.