The calorie needs per day that are owned by each person is different, depending on gender, age, lifestyle, and height and weight. Calorie itself is a measure of the amount of energy contained in food or drink intake. For those of you who want to lose weight, then the total daily calorie intake must be less than the calorie needs per day. Conversely for those of you who want to gain weight, you need to eat more calories.
Calorie Needs Based on Age
In general, the average daily calorie intake for adult men is 2,500 calories, while adult women are around 2,000 calories. However, this amount is actually also influenced by daily activities. If the activities carried out require heavier physical activity, then the need for daily calorie intake will certainly increase. For example, the calorie needs of a farmworker will be more, compared to office workers who sit more.
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| Calorie Needs per Day for Weight Loss |
Age can also be a factor. As we get older, especially when entering old age, generally activities tend to decrease and as a result, no longer consume food with as much calorie intake as before.
As for the calorie needs per day for children ranging from 1,000 to 2,000 calories. For adolescents can range from 1,400 to 3,200 calories per day. Just like adults, generally, boys have higher calorie needs than girls.
Natural Ways to Burn Calories for Weight Loss
For those of you who want to lose weight, then the thing to do is to reduce calorie intake while trying to burn more calories. To reduce about 0.5 kg of body weight per week in adults, you need to reduce your intake of 500-750 calories. Or it means, generally in women intake of 1200-1500 calories per day can help you lose weight, while for men it is advisable to consume enough 1500-1800 calories per day.
One thing that must be considered in choosing the type and portion of food that can burn a lot of calories. Try to consume more protein, because protein requires energy for metabolic processes. Diets high in protein are known to burn 80 to 100 more calories in a day.
Consuming protein intake can also fight excessive appetite and significantly reduce the desire to consume various other types of food (cravings). This can cause weight loss efficiently. But don't forget, it's better to keep balanced with the consumption of fiber and vitamins from fruits or vegetables.
Some other ways that you can lose weight include:
Drink more water
If you drink 2 liters of water per day, it can burn around 96 more calories per day. Studies have shown that drinking water can increase metabolism. In addition, lots of drinking also helps reduce hunger. Drinking half an hour before eating can help you reduce the amount of food you consume.
Reduce carbohydrate intake
Eliminating carbohydrate intake is a very effective way to lose weight. Research has shown that eating low-carb foods can burn twice as many calories as a low-fat diet.
Avoid drinks that contain sugar
Research has shown that sugary drinks have an increased risk of obesity. The harmful effects of sugar consumed in excess, it turns out not only gain weight but also has a bad effect on health and increases the risk of all kinds of diseases. If you want to lose weight, it is advisable to limit your sugar intake.
Weight training
Exercise is very important in the process of losing weight because it can increase the body's metabolism. Exercise is also useful for maintaining reduced muscle mass due to restrictions on calorie intake for a long time. For that, you can do a variety of sports, including weight training. If you can't go to the gym, then you can do some exercises yourself at home, such as sit-ups, squats, pull-ups or push-ups.
Now there are many tools or applications available that can be used to help calculate calorie requirements per day. If necessary, you can consult a doctor or nutritionist to lose weight by maintaining your calorie intake according to your daily needs.
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