calories
DAILY CALORIE RECOMMENDATION

The human body needs calories to survive. 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.
If people consumed only the number of calories needed every day, they would probably have healthy lives. Calorie consumption that is too low or too high will eventually lead to health problems.
The number of calories in food tells us how much potential energy they contain. It is not only calories that are important, but also the substance from which the calories are taken.
Not everybody 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.
The recommended intake of calories per day depends on several factors, including:

• overall general health
• physical activity demands
• gender
• weight
• height
• body shape

The energy requirement in different cases is modified accordingly. But, the most common slot of India comes from office class, doing sedentary work. For this group most appropriate calorie requirement is 1600 Kcal per day, this much calorie is suitable to most of us irrespective of male, female, tall, short, obese, or thin, with small changes as per the routine, etc. This much of calories are sufficient to bring all the functions of the body and carry out all the daily activities smoothly. A calorie intake below this might hamper the working capacity of the body, leading to various problems related to undernutrition, the same ways calorie intake above this will lead to deposition of extra calories in the body, increasing the body weight and leading to obesity.

For those who are already overweight and want to reduce their weight, then in that case also for a healthy body and peaceful mind, I recommend them 1600 kcal diet, this diet will immediately stop their process of accumulating fat in the body, and addition of 45 min walk in routine will gradually reduce their excess weight. These tactics have been very successful in SAAOL as this does not put any psychological pressure on the patient (as a deprived and restricted diet could), keeps their stomach always filled, provides them the option of their favorite foods as well and most important that it helps to maintain whatever weight they lose because the process of weight loss has been very gradual, normal and scientific.

To count calories is complicated and so long process, SAAOL has made it easy

For ideal weight per day calorie requirement – 1600 kcl

• 1100 kcl from Carbohydrate sources (mainly from Cereals, Fruits, and Vegetables)
• 350 kcl from Protein sources (mainly from Pulses, Legumes)
• 150 kcl from Fat sources (mainly from invisible fats like Milk, Cereals, Pulses, Fruits, and Vegetables)

Calorie requirement for loose weight – 1000 kcl

• 500 kcl from Carbohydrate sources (mainly from Fruits and Vegetables)
• 350 kcl from Protein sources (mainly from Pulses, Legumes)
• 150 kcl from Fat sources (mainly from invisible fats like Milk, Cereals, Pulses, Fruits, and Vegetables)

Calories requirement for underweight – 2000 kcl

• 1500 kcl from Carbohydrate sources (mainly from Cereals like Rice, Chapati, Bread, etc)
• 350 kcl from Protein sources (mainly from Pulses, Legumes)
• 150 kcl from Fat sources (mainly from invisible fats like Milk, Cereals, Pulses, Fruits, and Vegetables)

The calorie requirement of the body for different activities

Sedentary worker 1600 kcl
Moderate worker 1800 kcl
Heavy worker 2500 – 3000 kcl

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