You will need
- - handle
- - a sheet of paper,
To find out how many calories per day you need, take the number that indicates your weight in kg and find him 20%, i.e. multiply by 0.2. Write down the result. So, if you weigh 60 kg, then you got 12. This figure encodes the energy your body spends on breathing, the regulation of heat exchange and the production of the vital substances.
The following figure is intended to compensate for calories spent on physical activity. Depending on what was or will be these pressures, there are several indexes of physical activity: 0,2 - mostly sitting during the day; 0,3 - walking for short distances; 0.4 - presence of morning exercise, work related physical activity; 0,5 - sports. Choose what fits your time and multiply by the indicator left over from previous calculation: 12Х0,4 (say, you have spent time in country work) =4,8. Fold what you can, with the previous figure: 12+4,8=16,8. Write down the result.
The energy consumption for digestion and absorption of food require a separate paragraph and make 10% of the cost of physical activity. In other words, multiply the results of paragraph 3 0.1: 16,8Х0,1=1,68. Write down the number.
Fold the recorded results of the three calculations, and multiply by 100: (12+16,8+1,68)X100=3048. You got the number of calories that have spent or plan to spend the day. Knowing him, you know how many calories you should consume to ensure the body with the necessary energy. In addition, you can adjust the amount of calories obtained with food, depending on whether you want to lose weight or to gain weight.
When applying the given method it is necessary to consider age features. The older you get, the slower metabolic processes occur in the body and, therefore, reduces the amount of consumed energy. So for every ten years, after 20, should be subtracted from the obtained daily values for 10%. Thus, if you are over the age of 40, and the number of calories consumed for the calculation was 3000, subtract from this number 20%: 3000-(3000Х0,2)=2400.
This calculation is intended for adult and healthy man and is not applicable for children, elderly or sick people, as in this case, there are additional factors affecting the energy exchange and the overall functioning of the body. In addition, when replenishing expended calories need to remember that this process needs to be evenly distributed in time, i.e., as usual experts advise, should be 4 or 5 meals during the day.