Calories Needed
Losing weight to look smart and fit is a common trend today. Burning calories and fats by dieting and exercising has become the mode to obtain the perfect figure and slim trim body. But while dieting, what is to be kept in mind is the calorie needed by an individual to remain healthy.ofcoarce burning calories ultimately leads to weight loose but a certain amount of calorie is required by the food to grow and function. Before starting an exercise or calorie burning program it is a must to know the importance of calorie needed by an body for its healthy being.
A wrong belief persisting among many people is that by not eating calories at all they can reduce weight. But the true fact is that to loose weight some amount of calories are required. If proper food is not in taken, there will be deficiency of calories and so there are chances of body declining into starvation mode. Unawareness of this fact leads to wrong assumptions. To reduce weight in a systematic manner one need to know the calorie needed. The best way to acknowledge this is to keep a track on calorie intake in a day. Researches show that a woman intakes around 2000 calories a day while man take around 2800 per day. This figure is just an approximate data, but true fact is that the calorie needed depends on age, weight, activity level, size and individual’s metabolism factors too.
The center for nutrition policy, that is USDA has provided with some rough estimation of calorie needed. Women and men exercising for 60 minutes or more per day need to take in around 2200 and 3000 calories respectively. Women of age less than 30 years can still add 200-250 calories and men under above age 50 years need to subtract 200-250 calories from the data. Women and men exercising regularly for 30 minutes or more can intake 2000-2100 calories and 2400-2500 calories respectively in a day. Women should not cross this limit irrespective of age, men can still add on 200 calories if less than 30 years. And for more than 50 years, again both the genders need to subtract 200 calories. Women and men lying under the age group of 31-50 need around 1700-1800 calories and 1900-200 calories respectively, if not exercising more than 30 minutes a day. If less than 31 years than can add some 200-250 to the figure and if more than 50 years got to subtract 200-250 calories for both genders.
Now comes from what kind of food does the calories come. Calories are available from various sources like meat, chicken, and fishes. And for the vegetarians it can be obtained from fruits and vegetables too. Fruits contain more amounts of carbohydrates and less quantity of fats and proteins. Fruits like apple of some 60 gram contain around 55 calories; a medium size banana contains 100calories while a large size orange contains 85 calories. Nuts are a good source of calories as carbohydrates, fats and proteins too. Also proper sleep counts in for balancing calories needed. When exercising the calorie intake possibly increases many times than the normal state. Approximately 1200- calories are required from carbohydrates; 600 calories are needed from fats while only 500 calories from protein per day. One gram fats contain around 9 calories, while one gram protein and carbohydrates contains only 4 calories. Hence it can be concluded that from 2000-2500 calories needed by the body on an average, carbohydrates should be around 300-350 grams, protein as 120 grams while fat only around 60-65 grams.
To be healthy and spend a healthy living proper dietary plans based on the requirement of calories needed by the body is must. This will lead to satisfying energy level for the body and all remain fit.
