Daily calorie requirement
According to US government states that the average man needs 2,700 kcal per day and the average woman needs 2,200 kcal per day.
Athletes require much more according their work and exercise. Everybody do not needs the same number of calories each day. People have different metabolisms that burn energy at different rates, and some people have more active lifestyles than others.
Recommendation intake of calories per day depends on several factors, including:
- overall general health
- physical activity demands
- body shape
The USDA reports that sedentary men burn less and therefore should consume — 2,000 to 2,600 calories each day to maintain a healthy body weight. … Men between the ages of 31 and 50 burn 2,200 to 2,400 calories. Sedentary female require a little bit less than man that varies from 1800- 2400 carlories.
Calories and Types , Nature of food:
Calories are essential for survival of human being. Without energy, the cells in the body would die, the heart and lungs would stop, and the organs would not be able to carry out the basic processes needed for living. People absorb this energy from food and drink. Every types protein, fat and carbohydrate foods are converted energy which is essential for cellular activity. Besides we eat minerals which acts as co factor for various process of metabolism and thus metabolism are enhanced.
Below are the calorific values of three main components of food:
- 1 g of carbohydrates contains 4 kcal
- 1 g of protein contains 4 kcal
- 1 g of fat contains 9 kcal
As an example, here is the breakdown of how a person would get calories from one cup of large eggs, weighing 243 g:
Fat: 23.11 g
23.11 g x 9 kcal = 207.99 kcal
Protein: 30.52 g
30.52 x 4 kcal = 122.08 kcal
Carbohydrate: 1.75 g
1.75 x 4 kcal = 7 kcal
243 g of raw egg contains 347 kcal. 208 kcal comes from fat, 122 kcal is taken from protein, and carbohydrate provides 7 kcal.
Empty calories are those that provide energy but very little nutritional value. The parts of food that provide empty calories contain virtually no dietary fiber, amino acids, antioxidants, dietary minerals, or vitamins.
Sources of empty calories
The following foods and drinks provide the largest amounts of empty calories:
Solid fats and added sugars
- ice cream
- hot dogs
- fruit drinks
- sports drinks
- energy drinks
High calorie food list:
- Avocado 180 cal per half
- Baked bean 190 cal per half
- Butter 102 cal per table spoon
- Cereals bar 130 cal per bar
- Cheese 115 cal per slice
- Cream cheese 50 cal per table spoon
- Dark chocholate 63 cal
- Egg 78 cal per piece
- Egg nog 223 cal per cup
- Granola cereals 135 per serving
- Gravy mix 65 cal per serving
- Hummus 25 cal per TSF
- Maynnaise 95 cal per TSF
- Pasta 390 cal per serving
- Sweetened condensed milk 220 cal per half cup
- White rice 240 cal per cup
- Whole fat yughut 310 cal per cup
Low calories food list:
Food produce 10 cal or less either total calories are lost during cooking is called low calories or no calories food. These are as follows
- Grapefruits, Apricots, Oranges, Tangerines, Strawberries, Watermelon, and Apples
- Spinach and Leafy Greens, Carrots, Red Bell Peppers, Tomatoes, Celery, and Onions
- Asparagus, Green Beans, Broccoli, and Cauliflower
- Zucchini and Summer Squash
Calories burning system:
A 130-pound person swimming freestyle for one hour will burn 590 calories swimming fast, and 413 calories swimming slower. A 155-pound person swimming freestyle for one hour will burn 704 calories swimming fast, and 493 calories swimming slower.
The faster you run, the more calories you will burn. A 160-pound person running at a 12-minute pace (five miles per hour) for 30 minutes would burn 290 calories. The same person running at a 10-minute-per-mile pace (six miles per hour) would burn 363 calories in the span of time
Your weight and the distance you walk are the biggest factors in how many calories you burn while walking. A rule of thumb is that about 100 calories per mile are burned for an 180-pound person and 65 calories per mile are burned for a 120-pound person. Your walking speed matters less.
It helps you burn 477 calories in an hour. It is the best version of yoga if you are looking for weight loss. A session of Bikram Yoga can last up to 90 minutes. You need to perform the 26 postures and two breathing exercises, in a heated room to enhance muscle flexibility
Get Running. Running on the treadmill for 30 minutes at an easy pace of 5 mph, a 125-pound person will burn 240 calories while a 185-pound person will burn about 355 calories. A 240-calorie loss adds up to just over an ounce of weight lost.To know how much cal on treadmill.
In 30 minutes, the average person burns between 240–355 calories. If you hit the weights, you probably burn 90–133 calories in each 30-minute floor session. But remember: The more muscle you build, the more energy your body burns at rest.
Moderate stationary biking burns approximately 210–311 calories per 30 minutes. Vigorous riding — like in an intense spin class — burns 315–466 calories. This is an excellent cardiovascular exercise, which burns 300–444 calories per 30-minute session.