How many calories do each of us need per day, depending on whether they are a man or a woman, their age, their height, their weight, their degree of physical exertion? To find out, here is an easy calculation method.
The daily amount of calories our body needs obviously depends on the energy it needs to burn to function properly, and this varies depending on the activities we perform. Those who want to lose weight must therefore correctly evaluate all the parameters, in order to spend more calories than they consume.
To obtain the final result, the basic needs (metabolism) must be multiplied by an index-linked to the intensity of the physical activity.
Basic metabolism
• Multiply your weight in kg by 10.
• Multiply your height in cm by 6.25.
• Add up the results (example: you weigh 65 kg and you are 1.70 m tall: 650 + 1062.5 = 1712.5).
• Multiply your age by 5 and subtract that number from the previous result (40 x 5 = 200, 1712.5 - 200 = 1512.5).
• Finally, subtract 161 for a woman and add 5 for a man.
That is a basal metabolic rate of 1351.5 kcal per day for a 40-year-old woman measuring 1.70 m and weighing 65 kg.
Physical activity
• If you do not exercise or do little physical activity (if you do not achieve 30 minutes of walking at a good pace per day, at least five days per week), multiply your basal metabolic rate (MB) by 1.2.
• If you engage in moderate physical activity, multiply your MB by 1.55.
• If you engage in strenuous physical activity , multiply your MB by 1.725.
This will give you the number of calories you need to maintain a stable weight. If you want to gradually lose weight without starving yourself, gradually reduce your daily calories in the range of 300 to 500 kcal or increase the duration and intensity of your physical activity.
Source: https://www.passionsante.be/index.cfm?fuseaction=art&art_id=13657
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