How to Count Calories
Enough heat
Calories are the main source of energy. Protein, fat and sugars in food can all generate heat. Generally, it takes about 30-45 calories per kilogram of body weight per day to maintain an ideal body weight. Adequate caloric intake can prevent the decomposition of body tissue proteins and reduce the production of nitrogenous waste.
Simple calorie calculation (Step 1 Calculate BMI value)
Description
The World Health Organization recommends using the Body Mass Index (BMI) to measure the degree of obesity. The calculation formula is weight (kg) divided by the square of height (meters). The National Health Agency recommends that the BMI of adults in my country should be maintained between 18.5 and 24. Being too thin, overweight or overweight is harmful to health. Studies have shown that overweight or obesity (BMI≧24) is the main risk factor for chronic diseases such as diabetes, cardiovascular disease, and malignant tumors; while the health problems of being too thin will have health problems such as malnutrition, osteoporosis, and sudden death. .
| Definition of adult obesity | Body mass index (BMI)(kg/m2) | Waist circumference |
|---|---|---|
| Underweight | BMI < 18.5 | |
| Healthy position | 18.5 ≦ BMI < 24 | |
| Abnormal posture |
too heavy:24 ≦ BMI < 27 Mild obesity:27 ≦ BMI < 30 Moderate obesity:30 ≦ BMI < 35 Severe obesity:BMI >= 35 |
Male: ≧ 90 cm Female: ≧ 80 cm |
簡易熱量計算 (Step 2 計算每日所需熱量)
| Daily activity | Underweight Required calories |
Normal weight Required calories |
Overweight and obese Required calories |
|---|---|---|---|
| Light work | 35 kcal x weight (kg) | 30 kcal x weight (kg) | 20-25 kcal x weight (kg) |
| Moderate work | 40 kcal x weight (kg) | 35 kcal x weight (kg) | 30 kcal x weight (kg) |
| Heavy work | 45 kcal x weight (kg) | 40 kcal x weight (kg) | 35 kcal x weight (kg) |
