The energy we intake from foods and the energy we burn is measured in calories, also written as "kcal".
How many calories per day do you need? How to burn energy? How many calories do you need to burn, in order to lose weight? Our body weight is a balance between calories consumed and calories burned. If we consume more energy than what we burn, we get more weight.
To lose weight, you need a plan to burn more energy than you consume. To do this, you must calculate the intake and the number of calories you burn in a day. Here is an estimate of calorie needs (kcal) per day by age, gender and activity level. This may vary slightly depending on the height, weight and metabolism.
Women
18-30 years: 2000 - 2200 kcal
31-50 years sedentary 1800 kcal
31-50 years active: 2000 - 2200 kcal
51+ years: 1600 kcal
51+ years active and very active: 1800 calories and 2000
Men
18-30 years old: 2500 - 3000 kcal
31-50 years sedentary 2300 kcal
31-50 years active: 2600 - 2900 kcal
51+ years: 2200 kcal
51+ years active: 2400 - 2600 kcal
Every day, our body burns calories. We burn calories in various ways:
1) The basic metabolism (basic needs)
Even at rest, we burn calories for vital functions of our body. This is our greatest daily energy expenditure. About 70%
2) The food processing
Digest, absorb, transport and store food also requires calories. Approximately 10% of the energy we spend.
3) Physical activity
In fact, sport can expend energy and thus burn calories. To lose weight, sport is a great way and it is the variable on which we have the most control.
These costs are different depending on the age, weight and height. However, energy expenditure caused by physical activity are the best way to burn calories and lose weight.
Here are 3 tips:
1 - Consume small meals more often: Smaller meals eaten more frequently will keep your metabolism high and help you burn more calories.
2 - Get more protein: The perfect menu to burn calories in a large proportion of proteins. Indeed, many proteins require energy to be transformed, assimilated and used. We call this the thermic effect of food is when we make food burn calories just in the eating.
3 - Be active every day: Sports or training can burn calories. You can lose weight just by becoming more active every day. The more you move, the less likely you are to retain fat. Take daily walks, climbing stairs instead of the elevator, vacuuming, doing yard work, running errands on foot, etc..
How many calories per day do you need? How to burn energy? How many calories do you need to burn, in order to lose weight? Our body weight is a balance between calories consumed and calories burned. If we consume more energy than what we burn, we get more weight.
To lose weight, you need a plan to burn more energy than you consume. To do this, you must calculate the intake and the number of calories you burn in a day. Here is an estimate of calorie needs (kcal) per day by age, gender and activity level. This may vary slightly depending on the height, weight and metabolism.
Women
18-30 years: 2000 - 2200 kcal
31-50 years sedentary 1800 kcal
31-50 years active: 2000 - 2200 kcal
51+ years: 1600 kcal
51+ years active and very active: 1800 calories and 2000
Men
18-30 years old: 2500 - 3000 kcal
31-50 years sedentary 2300 kcal
31-50 years active: 2600 - 2900 kcal
51+ years: 2200 kcal
51+ years active: 2400 - 2600 kcal
Every day, our body burns calories. We burn calories in various ways:
1) The basic metabolism (basic needs)
Even at rest, we burn calories for vital functions of our body. This is our greatest daily energy expenditure. About 70%
2) The food processing
Digest, absorb, transport and store food also requires calories. Approximately 10% of the energy we spend.
3) Physical activity
In fact, sport can expend energy and thus burn calories. To lose weight, sport is a great way and it is the variable on which we have the most control.
These costs are different depending on the age, weight and height. However, energy expenditure caused by physical activity are the best way to burn calories and lose weight.
Here are 3 tips:
1 - Consume small meals more often: Smaller meals eaten more frequently will keep your metabolism high and help you burn more calories.
2 - Get more protein: The perfect menu to burn calories in a large proportion of proteins. Indeed, many proteins require energy to be transformed, assimilated and used. We call this the thermic effect of food is when we make food burn calories just in the eating.
3 - Be active every day: Sports or training can burn calories. You can lose weight just by becoming more active every day. The more you move, the less likely you are to retain fat. Take daily walks, climbing stairs instead of the elevator, vacuuming, doing yard work, running errands on foot, etc..
The best way to track the calories you consume every day, is
using a free calories application on your smartphone (Android or
iPhone/iPad). No matter where you are you will be able to find the
calories for every food and meal. I strongly recommend the free
application Calories Daily for iPhone & iPad or Calories Daily for Android.
It is available free of charge and it includes a database for more than
500 thousands foods and meals with detailed info about calories
amounts, cholesterol, vitamins, minerals and more.
Article Source:
http://EzineArticles.com/?expert=Nick_G.
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