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)


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)