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Calorie intake

Calorie intake

The caloric intake represents the amount of energy required that a person needs daily to function at maximum capacity. It is obtained from nutrition and differs in each woman in general depending on metabolism, activity level and health. And during pregnancy or breastfeeding the caloric intake differs and is calculated based on several indices established by the doctor.

In other words, in your daily activities you consume a certain amount of energy. To have this energy you need calories. Calories are found in foods. You need to feed yourself daily with a certain amount of calories to cope with your activities and maintain your health.

The caloric intake also differs depending on your needs. If you want to get fat you need a higher caloric intake than you usually consume, if you want to lose weight it must be smaller and if you want to keep fit you need a balanced caloric intake for daily calorie intake.

How is calorie intake calculated in women?

In calculating a daily caloric intake, there are several parameters to consider:

  • basal metabolism;

  • physiological situations (growth, pregnancy, breastfeeding, diseases, etc.);

  • weight;

  • age;

  • height;

  • muscle;

  • bone structure;

  • daily level of physical activity, etc.

Taking all these factors into consideration, a doctor can determine the energy needs you need to get from food.

In general, however, the caloric intake is calculated on the basis of 2 main components: the rate of basal metabolism and the level of physical activity of the person.

General daily caloric intake recommended for women

  • Women with average physical activity - around 2000 calories / day;

  • Pregnant women - 2150-2250 calories / day - the caloric requirement in pregnancy increases by only 100 in the first trimester of pregnancy, and in the next 2 by 250 calories;

  • Women who breastfeed - 2500 calories / day - caloric intake is higher because breastfeeding consumes more energy.

Calculation methods of caloric intake

Quick method

A simple, but extremely general, method of calculating daily caloric intake is one that is based on the following formulas depending on a woman's needs: weight loss, maintenance or fattening:

  • For weight loss - 12-13 calories for every 500 g of your total weight;

  • To keep you fit - 15-16 calories for every 500 g of total weight;

  • For fat - 18-18 calories for every 500 g of total weight.

It is an easy method of estimating the daily calorie requirement, but it also has minuses because it does not take into account the basal metabolic rate or the activity level.

Calculation formula based on Harris Bendict formula (basal metabolic rate)

This method of determining the daily caloric requirement involves calculating a formula for establishing the basal metabolic rate and then establishing the caloric requirement according to it and the activity level of the person.

The Harris-Benedict form for women is:

  • 655 + (9.56 x Weight) + (1.85 + height) - (4.68 x age)

Then multiply the result of this equation by:

  • 1.2 (if you are a sedentary person);

  • 1.375 (if you are slightly active - do a little movement / sport 1-3 times a week);

  • 1.55 (if you are moderately active - do sports 3-5 times a week);

  • 1,725 ​​(if you are very active - do sports 6-7 times / week);

  • 1.9 (if you are extremely active - you have a service that requires you physically, you have trainings 2 times a day, you participate in marathons, crossovers, contests, etc.)

The main foods and their calories

vegetables

  • 1 cup of fresh asparagus - 36;

  • 1 cup of cooked broccoli - 40;

  • 1 cup of cooked cabbage - 31;

  • 1 cup of cooked carrot - 45;

  • 1 cup of boiled corn - 140;

  • cucumber - 30;

  • 1 cup of boiled vanilla - 38;

  • 1 clove of garlic - 4;

  • 1 cup of cooked bean beans - 31;

  • 1 soybean cane - 212;

  • 1 can of mushrooms - 20;

  • 10 large, green olives - 45;

  • 1 cup of raw onion - 65;

  • 1 cup of cooked peas - 115;

  • 1 raw tomato - 26.

fruits

  • 1 medium sea - 60;

  • 1 medium apricot -20;

  • 1 lawyer - 380;

  • 1 average banana - 80;

  • 1 cup of cherry - 90;

  • 1 medium lemon - 15;

  • 1 medium nectarine - 55;

  • 120 g curmale - 214;

  • 1 cup of grapes - 90;

  • 120 g mango - 75;

  • 1 medium orange - 50;

  • 120 g pineapple - 46;

  • 120 g papaya - 45;

  • 10 plum emdii - 20;

  • 120 g strawberries - 26.

Other foods

  • 30 g live meat - 89;

  • 30 g beef pressed from the can - 71;

  • 120 g ham of the country - 220;

  • 1 serving (about a cup) of pork with beans - 311;

  • 30 g barley - 88;

  • 30 g porum flakes - 85;

  • 30 g oatmeal - 105;

  • half cup of brown rice - 350;

  • half cup of basmati rice 320;

  • 1 tablespoon of butter - 100;

  • 30 g cheddar cheese - 114;

  • 30 g cream cheese - 414;

  • 1 cup of whipped cream - 490;

  • 1 cup whole yogurt - 150.

Tags Weight Loss Women Weight Loss Food Moms