The average daily caloric energy is the amount of calories that you need to take in the course of a day, to make sure that the body weight remains unchanged. Of course you have to take into account from which nutrients are derived calories: carbohydrates, proteins, fats. In any case, in general, one can say that, if the calories exceed the average caloric requirement, there is a tendency to gain quick weight loss. Otherwise you lose weight. It is therefore an important reference point for weight loss . But how you can make the calculation of this value? There are differences, if we refer to ‘ man , the woman or the children ?

The factors

To calculate the average daily calorie needs , you must consider a number of factors. The first of them is constituted by the basal metabolism . The latter represents the amount of energy that is used by the body in a state of relaxation. In general, this value is higher in men, it tends to decrease with age and is correlated to lean body mass.

The second element is the diet-induced thermogenesis . It can be done in this regard a distinction between the voluntary and the compulsory one. The first is in relation with the amount of foods that are hired and determines the activation of the sympathetic nervous system. The second one is the energy that is used for the digestion and absorption of various nutrients. Finally, do not be of secondary importance and ‘ physical activity performed, whereas with every movement of the body corresponds to a energy expenditure. It all depends on the frequency and intensity of best weight loss put in place, but also by their duration and body mass index.

food-calorie

The calculation

The calculation of the average daily caloric needs starts with the determination of the basal metabolism. To see how much does the latter, you need to calculate your ideal weight . In general, one can use the system that consists in subtracting the height (expressed in cm) 105 and 110 for a man for a woman, admitting the tolerance of about 10%.

Multiplying the ideal weight for 24, we obtain the basal metabolic rate . We continue by calculating, from the figure that we have held, 10%, which corresponds to diet-induced thermogenesis. Finally, let’s consider physical activity. It is a percentage that varies from individual to individual, but, in general, corresponds to about 40%. If we add the three values ​​obtained, we have as a final result the daily calorie needs. Let’s take a practical example. Consider a girl 160 cm high.

160-110 = 50
% 10 of 50 = 5
5 = 50 ± 45/55

Her ideal weight loss programs is therefore between 45 and 55 kg. Now we use this average value by multiplying it by 24. We will have 50 x 24 = 1200 Kcal (basal metabolic rate). Let’s see how much does the 10% (diet-induced thermogenesis): 10% of 1200 = 120 Kcal. Finally, we consider the 40% (exercise) of this value: 40% of 1200 = 480 Kcal. Finally we add all three figures obtained: 1200 + 120 + 480 = 1800 kcal. This is the basal caloric needs of the girl that we have taken into account. You have to specify that pregnant one needs to be able to count on a caloric needs extra fee, which corresponds to about two hundred calories a day more.

The energy needs of an infant reaches a maximum value in the first month of life, amounting to about three times more than that of an adult. On the other hand we must not forget that the child goes through a phase of body growth, has a higher basal metabolic rate and can not rely on a high efficiency of absorption in the intestine. The demand for calories, however, begins to decrease after the first few weeks of life, though, considering the increase in body weight, the needs remain high.