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What is your daily caloric requirement? It turns out that the caloric demand is related not only to work and lifestyle, but also to age, physical activity, type of sport, etc. If you want to be in good shape and, above all, stay slim, your diet must be adapted to your daily energy expenditure.

Yourenergy requirementdepends on how many calories you need to eat daily to meet your needs and stay he althy. They can be calculated from your 24-hour metabolism.

  • 60 to 70 percent daily requirements are consumed by your internal organs as a result of metabolic processes necessary to keep the body working;
  • 20 to 40 percent energy is used during various forms of physical exercise;
  • 10 percent energy is needed to maintain a normal body temperature and is stored.

It is known that your energy demand depends on physical factors - what kind of activity you do (physical or mental work, sport, illness, pregnancy) and mental (stress), as well as age - as it is known, it decreases with age. Therefore, it is very different for different people. The World He alth Organization (WHO) has suggested a suggested energy expenditure for different age groups.

If you want to stay he althy and fit, you should follow them, taking into account your age and physical activity.

Examples of daily calories in women

» A woman aged 20 to 40 (weight 60 kg) and hercaloric requirement :

  • Lifestyle, no physical activity: 1.900 kcal
  • Lifestyle sedentary, little physical activity: 2,200 kcal
  • Physical work or any other significant physical effort: 2.400 kcal
  • Strenuous exercise: 2,600 kcal

» Female 41 to 60 years old (weight 60 kg) and herdaily caloric requirement :

  • Lifestyle, no physical activity: 1,800 kcal
  • Lifestyle sedentary, little physical activity: 2,000 kcal
  • Physical work or any other significant physical effort: 2.300 kcal
  • Strenuous exercise: 2,400 kcal

How to calculatecaloric demand?Do it with the calorie calculator:

Examples of daily calories in men

» A man aged 20 to 40 (weight 70 kg) and hiscaloric requirement :

  • Lifestyle sedentary, inactivity: 2,400 kcal
  • Lifestyle sedentary, little physical activity: 2,700 kcal
  • Physical work or any other significant physical effort: 3,080 kcal
  • Strenuous exercise: 3,400 kcal

» A man aged 41 to 60 (weight 70 kg) and hisdaily caloric requirement :

  • Lifestyle, no physical activity: 2,250 kcal
  • Lifestyle sedentary, little physical activity: 2,500 kcal
  • Physical work or any other significant physical effort: 2,900 kcal
  • Strenuous exercise: 3,200 kcal

Read also:

  • The energy value of the product. How to calculate the caloric value of a meal?
  • BMI calculator - formula for correct BMI

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Slimming