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In our quest for a vibrant and healthy body, monitoring and supplying the necessary calories is crucial. So, what exactly is a calorie? What role does it play in the human body? In the article below, Mytour Blog will help you determine the precise daily calorie intake for your desired physique.
What is a Calorie?
Calorie is the term used to measure energy, calculating the needs of the human body. In other words, each type of food we consume daily generates different energy, measured in calories.
Caloric Sources
The primary sources of calories come from foods rich in protein, fats, and carbohydrates. Each gram of protein and carbohydrate contains 4 calories, whereas each gram of fat packs a whopping 9 calories of energy.
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How Many Calories Are Good for Health?
Essential calorie intake for ensuring your well-being (Source: Internet)After gaining a clear understanding of what calories are, join Mytour in exploring the appropriate calorie quantity for your body to ensure your health, as outlined in the table below.
Female Gender
| Tuổi | Vận động ít (cal) | Vận động vừa phải (cal) | Vận động mạnh (cal) |
| 18 – 30 | 2.000 | 2.200 | 2.400 |
| 31 – 50 | 1.800 | 2.000 | 2.200 |
| > 51 tuổi | 1.600 | 1.800 | 2.000 |
Male Gender
| Tuổi | Vận động ít (cal) | Vận động vừa phải (cal) | Vận động mạnh (cal) |
| 18 – 30 | 2.400 – 2.800 | 2.600 – 3.000 | 3.000 |
| 31 – 50 | 2.200 – 2.400 | 2.400 – 2.600 | 2.800 – 3.000 |
| > 51 tuổi | 2.000 – 2.200 | 2.200 – 2.400 | 2.400 – 2.800 |
Note: The amount of calories intake varies for each person based on factors such as gender, age, and activity level.
How to calculate the necessary calories for weight gain or loss
BMR Formula
Formula for calculating calories for a suitable diet (Source: Internet)The daily calorie expenditure (TDEE) is calculated based on individual activity levels and the energy expended when the body is at rest, specifically:
TDEE = BMR x R
Where:
- BMR represents the basal metabolic rate, indicating the energy expended when the body is at rest. This index is calculated based on height, weight, age, and gender. The formula to calculate BMR is commonly applied as follows:
For males: BMR = (13,397 x Weight) + (4,799 x Height) – (5,677 x Age) + 88,362
For females: BMR = (9,247 x Weight) + (3,098 x Height) – (4,330 x Age) + 447,593
- R is the activity factor measuring the daily exercise level of the body.
R = 1.2: People with low physical activity levels
R = 1.375: Individuals with light activity, occasional exercise, 1 – 3 times per week
R = 1.55: Individuals with moderate activity, exercising 3 – 5 times per week
R = 1.725: Individuals with vigorous activity, continuous exercise 5 – 6 times per week
R = 1.9: Individuals with very heavy activity, exercising up to 2 times per day.
Once upon a time, Mr. Nguyen Van Minh weighed 70kg, stood tall at 180 cm, and was 30 years old. His weekly ritual involved hitting the gym three times, and his daily calorie expenditure was calculated as follows:
TDEE = BMR x R = [(13,397 x 70) + (4,799 x 180) – (5,677 x 30) + 88,362] x 1,375 = 2,364.5
Hence, Mr. Minh burns 2,364.5 calories each day.
Formula for calculating calories for weight gain or loss
