How Many Calories (Kilojoules) do we Need In a Day?

How many calories or kilojoules needed in one day varies depending on your body type. Everyone has different food requirements depending on the amount of fuel needed to keep the body ticking correctly. The important thing is to eat enough calories to be healthy without putting on weight.

Food - we think about it, we buy it, we prepare it, we eat it and without it, we just don't survive. Food is a major part of our everyday lives but just how much of it do we need? What type do we need? What is good food? What is bad food? Too many questions to answer in just one hub so for now let's concentrate on how many calories (or kilojoules) we need to consume in one day. What will help us to achieve fat loss? Once you know this figure, which is different for each and everyone one of us, you will be able to determine how much you need to eat to either maintain your current weight, lose weight or, lucky you, to put on weight.

Calories and Kilojoules - what's the difference?

Both are measurements for energy, food is usually measured in kilojoules and exercise in calories. If you want to convert kilojoules into calories then you divide kilojoules by calories.

Example: 1 Calorie = 4.184 kilojoules so 2000 kilojoules divided by 4.184 = 478 calories.

So, as both calories and kilojoules measure energy, you can use either to measure whether your intake of food is too much or too little for the energy you expend.

BMR, PAL and BMI - what does it all mean?

What we eat every day determines our weight, health and overall mental state, literally, "we are what we eat". It's easy to surf the net to find all sorts of diets that may help you lose weight, but exactly how much should you eat to either lose weight or maintain the healthy weight you may be at now?

Whilst researching this topic I came across a site which suggested the average calorie intake should be between 1200 - 1500 calories per day. This is a very general figure as everyone has a different metabolism; it depends on age, whether you are male or female, if there are any health issues and your current activity level.

Body Mass Index (BMI) measures whether you are the correct weight foryour height. This measurement is not as accurate, so say some healthprofessionals, as it may not give as accurate an indication as BMR xPAL.

OK, so let's be serious about being healthy. There are some calculations which need to be done to ascertain your individual body's status. This entails multiplying your Basal Metabolic Rate (BMR) by your Physical Activity Level (PAL).

BMR = amount of energy measured in calories just so your body can start each day.

PAL = the fuel required to power your body throughout the day, therefore -

TOTAL DAILY CALORIES = BMR x PAL

By using the figure your BMR x PAL gives you it will give a good indication of the calories you are able to consume in a day. This figure will give you a guide as to how many calories your body needs to maintain, lose or gain weight.

WOMEN

We all know that women have different energy needs to men and this is the formula needed for us women, BMR x PAL (to work out your PAL use the Physical Activity Level table below) -

The formula - BMR = 655 + (9.6 x weight in kilos) + (1.8 x height in cm) - (4.7 x age in years)

eg: 655 + (9.6 x 70kilos) + (1.8 x 72cms) - (4.7 x 49) =

655 + 672 +129.6 - 230.3 = 1226.3 calories

This figure is then multiplied by your PAL (see table below).

eg: 1226.3 calories x 1.55 (moderate) = 1990.77 calories needed per day

So, as a woman in her forties, who exercises moderately the above calculation shows she will need to consume nearly 2000 calories per day to maintain her weight. Obviously if she needs to lose weight then she will need to consume less calories per day.

MEN

Men will use a slightly different formula -

BMR = 66 + (13.75 x weight in kilos) + (5 x height in cm) - (6.8 x age in years)

eg: 66 + (13.75 x 95kilos) + (5 x 110cms) - (6.8 x 52) =

66 + 1306.25 + 550 - 353.6 = 1568.65 calories

This figure is then multiplied by your PAL (see table below).

eg: 1568.65 calories x 1.55 (moderate) = 2431.40 calories needed per day

So, as a man in his fifties, who exercises moderately the above calculation shows he will need to consume almost 2500 calories per day to maintain his weight. Once again, if he needs to lose weight then he will need to consume less calories per day.

TEENAGERS

This model may be used for teenagers however it must be taken into account that teenagers are still growing and their hormones are raging so it stands to reason that more calories may be required for this age group (probably the reason why they eat everything in sight!!). Use these figures only as a guide for this age group.

Well JB, my friend who suggested I write about this topic, I hope allthis information will help you to be even fitter than you are now.There is so much more information regarding the types of food you willneed to eat to reach your goal which means it's time for me to do moreresearch towards another hub.

IMPORTANT NOTE: Do not exceed a weight loss of more than 0.91kg per week. More than this rate and you will burn muscle as well as fat, which is not healthy and may cause other problems.

NOTE:

FORMULA TO CONVERT KILOS INTO POUNDS (and vice versa)

lbs / 2.2 = kilograms

kg x 2.2 = pounds

It isn't easy to work out your own personal calorie needs is it? Just think, if it was easy many of us would be walking around looking perfect just like many celebrities. To look good and feel great it takes work and determination.

These formulas and figures are for people who are serious about being healthy, losing weight and keeping it off; they read labels, watch the types of fats they consume, keep away from trans fats and watch the amount of sugars they eat. For seriously obese people these formulas are a good way to understand just how much they are eating and may give them the incentive to begin a weight loss program.

As well as the food we consume we need to take into account the type of drinks we have every day. Coffee, soft drinks, milk, flavoured mineral waters, sports water and alcohol all contain kilojoules which will add to the amount required each day. One of the best ways to keep calories down, and helps keep hunger at bay, is to drink water. The average requirement for an adult is 8 glasses per day, but again, it depends on your own personal circumstances.

What are carbohydrates, proteins, fats? Many people who follow a good diet and exercise regime know all about what they put into their bodies. There are many more questions to be answered, so stay tuned.

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