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Title : Do you know how many calories burn a day?
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Do you know how many calories burn a day?

I started this article with an important question. If you want to lose weight and maintain the desired weight is essential to know about How many calories are burned per day That's what we called basal metabolism (if you stayed at home and on an empty stomach). As they spend the calories all the time, whether for everyday activities, physical activity (more spent) and even to sleep with in this case is the least possible expenditure. So another concept of total energy expenditure rises, we see ahead.

Do you know how many calories you burn a day?

For your convenience, we group the How do you know how many calories burn a day? on labels: the amount of calories you can burn one day How many calories are burned in one day How many calories are burned by 30 days grind - the amount of calories you should burn a day of exercise how many calories are burned per day how many calories a day should burn how many calories you burn each day calculate the amount of calories you burn one day how many calories a day you burn how many calories burn in 30 days apex. and

The calculation is simple:

• For girls: body weight x 22
• For boys: body weight 24 x

This is the value of your basal metabolism is the minimum amount of calories your body goes every day, regardless of the type of activity being performed. If you exercise, this value will be higher. You want to know how?

multiply your result closer to the characteristics of their activities, to obtain the total energy expenditure lower value:

• sedentary (pass most of the day sitting): 1.2
• low activity (walking or practice exercise 2 x per week): 1.3
• moderate activity (does physical activity 3 times a week ): 1.4
• high activity (trains more than 3 times per week): 1.5
• very active (hard exercise every day): 1.6

the result of this calculation is the approximate value of some calories expended for you every day. This calculation is not necessary; Some tests can better determine these values. However, they serve as reference for determining whether we are gaining weight, lose weight or maintain weight.

If you eat more than you are spending they will get fat.

If you eat less than you're spending will lose weight.

Weight maintenance occurs when the values ​​are equal.

Here you can ask, but to calculate the basal metabolism and daily caloric expenditure should not take into consideration the age? Of course! If you have 20 years, and his mother is 53 years old, you will have the same metabolic burn? Of course not!

No, in fact, as we age, metabolism slows down about 3% from 5% per decade after age 30. As were not exposed was a simple calculation would give an approximate amount of calories expended.

Then follows a more accurate way to perform this calculation that takes into account the weight way, age and compliance with the guidelines of the WHO (World Health Organization) and WHO (Organization for Food and Agriculture Organization of the United Nations) FAO, 1985. the calculation of BMR:

in man:

• 10-18 = 17.5 x weight + 651
• 18-30 = 15.3 x weight + 679
• 30 to 60 years = 11.6 x weight + 879
• > 60 years = 13.5 x> weight + 487

For women:

• = 12.2 x 10-18 weight + 746
• 18- 30 years = 14.7 x weight + 496
• 30 - 60 years old = 8.7 x weight + 829
• > 60 years = 10.5 x weight + 596

(weight in kg and the result is Kcal.)

Calculation of total energy value

the total energy expenditure also called the total caloric value (TCV), corresponding to daily energy needs of an individual, expressed in kcal (kilocalories). This varies depending on age, height and weight, even with the level of physical activity and the presence of any disease, and also varies in physiological situations such as pregnancy and lactation. To calculate the result of the BMR is multiplied by

Boys:

• Light :. 1.55 for executives, teachers, professionals, housewives
• Moderate:. 1,78 to work in light industry, drivers, students
• intense: 2.10 to farmer Tine, soldier, athletes

Girls:.

• Light :. 1,56 for executives, teachers, professionals, housewives
• Moderate:. 1,64 to work in light industry, drivers, students
• intense :. Tine 1,82 a farmer, soldier, athlete

IMPORTANT NOTE:

The values ​​for total energy calculation is approximate. Ideally, for each specific activity. Through this formula:

Activity calorie expenditure VO ² = (l / min) x caloric equivalent activity x time. However, it would be complicated and execute our purpose.

A practical example for you to understand better: Suppose you are a woman, is 34 years old and weighs 65 kg and is a master (has a slight physical activity), what is your basal metabolism and ? Total calorie expenditure

Calculation of basal metabolism

Let's see in the table above:

0 - 60 years old = 8.7 x weight + 829 IE 8 , 7x65kg + 829kcal = 1394.5 kcal. This value is what your body needs if you live in fasting and lying. As we live, we need to know the activity ie the total energy expenditure:

BMR x 1.56 (see table above that she is a teacher and has a slight physical activity)

this gives a value of 2,175.42 kcal

mean that from this if we calculate some calories ingested per day woman know if it is less than 2175 is to lose weight if it is about the same as it will keep the weight off and if it is larger than gain weight, intimated? Recalling that this is only one of several formulas that exist and that there is also another widely used is the Harris-Benedict formula, but both give the same approximate retail value.

At first it may seem complicated but it is not in another article we show how to calculate some calories as more common food intake and, therefore, the calculation and without much suffering will understand practice what you can do to lose weight in a clear and healthy. We must take into account physical activity that will certainly help burn those calories!

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