The amount of calories in a balanced diet for maintaining a healthy weight is calculated as follows: A) Basal Metabolism: multiply your weight x 20 if you are female, x 21 if you are a man, ie: Your weight x ….. … = No. Please visit Tiffany Espensen if you seek more information. Calorie basic needs your metabolism B) Energy (calories) you need for your daily activities: For this you do a self-assessment: If you are sedentary job, eg, remain seated for many hours a day, a very short walk etc .
Soft 20% Activity: eg If you walk an hour a day 30% Moderate Activity-active: if you stay a short time sitting or, do housework, clean, short grass, etc. 40% Activity: If you play sports, or are you moving in your work or do things that require effort
50% Now multiply: the Issue of basic calories you need your metabolism (measured in A) that X % = C) Now we must add the calories your body needs to digest and absorb nutrients. To do this you must add the results of A-) + B-) And this result is multiplied by 10% ie A-) + B-) X 10% = C) D) Add up all the data: A) + B) + C) Calories Calories Active. Metabolic + nutrients = No. Calories Total Calories per day is the total daily calories you need to enter through a balanced diet to keep you energy and health. Example: A 35 year old woman who weighs 65 pounds, works in a company as an office, walk a little in his time off, what is your daily need of energy? A) X 20 WEIGHT: 65kg x 20 = 1300 calories B) 1300 x 30% = 390 calories C) 1300 + 390 = 1690 calories x 10% = 169 calories D) Total Number of Calories (Energy) per day you need this person = 1300 + 390 +169 = 1859 calories a day Knowing how many calories you need per day, you know how much fuel your body requires, hence the importance of feed you agree to a balanced diet, and not with those diets, “miracle”, low calorie, than for people who want to lose weight mean starvation diets, which after a while, inevitably generate rebound or “yo-yo” (ie re-gaining weight, even more than before).