In this article we have told how many calories needs per day. A calorie is the name of a specific unit determining the energy-power obtained from food grains. 1 calorie is the calorific quality or quantity of food that raises the temperature of one gram of water by 1°C, and 1 kilocalorie is the calorific quality or quantity of food that raises the temperature of one kilogram of water by 1°C. gives. In the human body, 4 kilocalories are obtained from the metabolic process of one gram of carbohydrate and protein, and 9.3 kilocalories of energy are obtained from the metabolic process of one gram of fat.
The required amount of calories for a person is determined by keeping in mind the age, gender, condition of the body, work, ability to work, time, season, disease, etc.
Energy must be generated in the body through food so that the energy which is spent or is likely to be spent in its daily activities can be fully compensated. If the body consumes more calories by eating more food, but it is not expended as much, then the body has to do a lot of work to assimilate the remaining residual energy, due to which the different parts of the body have to work abnormally. Is. Conversely, if a person works very hard (physical or mental exertion) but is unable to compensate for the energy expended by proper food, then in that state there will be a weakness in his body.
This means eating only as much as you work out or your body needs to stay healthy. The main reason for diabetes, heart disease, high blood pressure, digestive-related diseases, joint pain, etc. is due to wrong and excessive food and nutritious food. Another thing, people who eat too much food die more than those who eat less.
How many calories does a person need per day?
Scientists have found that for a normal daily routine, babies and old people need about 1600 kilocalories, older children about 2200 kilocalories, and young people about 2800 kilocalories. Scientists have also said that about 50-60% of the daily energy requirement of Indians comes from carbohydrates, 25-30% from fats, and 15% from proteins. According to these figures, the average daily intake of a young Indian should contain 400 to 500 grams of carbohydrates, 60 to 70 fats, and 65 to 75 grams of proteins.
For this, the criteria have been given in general, but without taking into account the factors mentioned above, it is not so easy to fix the calories per person, yet the following tables can give general guidance.
Under normal circumstances, one can judge the amount of calories needed (in I.U.) per day from the following indicator tables:
|Age Stage.||Calorie Needs Per Day|
|1. Up to six months||120 calories per kg of weight|
|2. Up to 7-12 months||100 calories per kg of weight|
|3. Up to 1-3 years||1200 calories per kg of weight|
|4. Up to 4-6 years||1500 calories per kg of weight|
|5. Up to 7-9 years||1800 calories per kg of weight|
|6. Up to 10-12 years||2100 calories per kg of weight|
|7. Up to 13-15 years (Girls)||2500 calories per kg of weight|
|8. Up to 13-15 years (for boys)||2200 calories per kg of weight|
|9. Up to 16-18 years (Girls)||3000 calories per kg of weight|
|10. 16-18 years (for boys)||2500 calories per kg of weight|
|11. For light-working men||2200 calories per kg of weight|
|12. For moderate working men||2200 calories per kg of weight|
|13. For heavy-working women||2800 calories per kg of weight|
|14. For pregnant women||300 calories more than normal|
|15. For breast-feeding women||700 calories more than normal|
Calorie consumption while working out
A sixty-year-old man of normal health, in order to perform various tasks, expends energy (calories) per minute according to the indicator table below:
|Age Stage.||Expends Calorie|
|1. Lying down||1.0|
|2. On chest with hands, reading, writing, sitting, standing, playing cards, etc.||1.5|
|3. Driving a car, sewing, washing floors, sweeping, ironing||2.0-2.2|
|4. Playing golf||2.5|
|5. Running at a speed of 5 km/h||3.0|
|6. Running at a speed of 7 km/h||4.5|
|7. Running at a speed of 9 km/h||9.0|
|8. When cycling||3.5-8.0|
|9. For gardening, pruning weeds or leaves, etc.||5.0|
|10. On Dancing||5.0|
|11. On playing a game of table tennis||6.0|
|12. Swimming at a speed of 3 km/h||9.0|
|13. On playing football||8.0|
|14. On doing the light type of exercise||2.5|
|15. On doing the moderate type of exercise||4.0|
|16. On doing very strenuous types of exercise||8.0|
We have tried to give important information related to calories in this article so that you can know something about calories, and thus can determine the quantity of your food.
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