Method I
I. Unit of heat energy and conversion
Joule is the international unified unit of thermal energy. Customarily, people like to use calorie as the unit of thermal energy.
1 joule is equivalent to the energy required to move a 1 kg object by a force of 1 Newton to a distance of one meter.
1 kcal is the amount of heat required to raise 1 milliliter of water from 15 degrees Celsius to 16 degrees Celsius.
1kcal = 4.1868kj
1kj=0.239kcal
Second, the body’s energy requirement calculation
1.Basic metabolic energy requirement calculation
(1)Simple estimation
Male = body weight (KG)*11(kcal)
Female = weight (KG)*10(kcal)
(2)Complete calculation
Male: 18~30 years old = 15.3*Weight(KG) plus 679(kcal)
30~60 years old=11.6*weight(KG) plus 879(kcal)
60 years old and above = 13.5*weight (KG) plus 479 (kcal)
Women: 18~30 years old = 14.7*Weight(KG) plus 496(kcal)
30~60 years old = 8.70*weight(KG) plus 829(kcal)
60 years old and above = 10.5 * weight (KG) plus 596 (kcal)
2.Energy requirement for daily activities
Energy required for daily activities = energy required for basal metabolism * activity factor value, see below
Amount of activity during the day Activity level Activity factor value
Sitting or standing, driving, drawing, reading, laboratory work, sewing, ironing, cooking, playing cards or musical instruments, sleeping or lying down, typing
Very light 0.2
Garage or restaurant work, electrician or carpenter, house cleaning, child care, golf, sailing, short walks. Light 0.3
Heavy gardening or housework, racing, playing tennis, skiing, dancing. Moderate 0.4
Heavy physical work, basketball, soccer, climbing. Severe 0.5
3.Calculation of energy required for digestion and absorption of food
Energy required for digestion and absorption = (energy required for basic metabolism plus energy required for daily activities)*0.1
4.Calculation of total caloric energy requirement
Total caloric energy requirement = energy required for basic metabolism plus energy required for daily activities plus energy required for digestion and absorption.
Or = standard body weight (kg)*142kj(34kcal)
Method 2
Daily calorie requirement for adults
Daily calorie requirement for adults = basic calorie requirement for basic metabolism + calorie requirement for physical activity + calorie requirement for digestion of food.
Calories needed to digest food = 10% x (minimum calories needed for basic human metabolism + calories needed for physical activity)
Calories required per day for adults = 1.1 x (minimum basic calories required for basic human metabolism + calories required for physical activity)
Daily calorie requirements for adults
Men: 9250-10090 kilojoules
Women: 7980 – 8820 kilojoules
Note: The daily calorie supply from food should be at least 5000 kJ – 7500 kJ This is the minimum energy required to maintain normal life activities of the human body
Basic calorie requirements for the basic metabolism of the human body Simple algorithm
Woman: Basic calories (kcal) = body weight (kg) x 9
Man: Basic calories (kcal) = body weight (pounds) x 10
Basic calorie requirements for the basal metabolism of the human body Precise algorithm kcal
Women
Age Formula
18-30 years 14.6 x body weight (kg) + 450
31- 60 years 8.6 x body weight (kg) + 830
60+ years 10.4 x body weight (kg) + 600
Men
18-30 years 15.2 x weight (kg) + 680
31-60 years 11.5 x weight (kg) + 830
Over 60 years 13.4 x weight (kg) + 490
Controlling weight gain requires strict control of daily caloric intake. At the same time, it is also important to basically meet the energy needs of the day.
This requires a comprehensive understanding of how many calories we need each day so that we can eat properly.
The daily calorie requirement of the human body is the sum of the basic calories required by the body’s basic metabolism, the calories required for physical activity and the calories required for digesting food. There are three basic ways to calculate your caloric needs.
The first is to calculate the range of daily calorie requirements based on body weight
Calorie a = body weight (kg) x 22
Calorie b = body weight (kg) x 33
The daily calorie requirement of human body should be between calorie a and calorie b
Second, according to the height, weight, gender and age of the individual to calculate
Male: 66 + [13.7 x weight (kg)] + [5 x height (cm)] – 6.8 x age
Women: 65 + [9.6x weight (kg)] + [1.7x height (cm)] – 4.7x age
The number of kilocalories derived from this formula is the approximate value of calories you will consume each day
Third, according to each person’s weight and labor intensity to measure (more suitable for special occupations that are very physically demanding)
1.Non-manual work of internal workers, such as office workers.
25 kcal x body weight (kg)
2, field workers who need a little physical exertion, such as hairdressers.
30 kcal x body weight (kg)
3, purely physical workers, such as construction workers.
35 kcal x body weight (kg)
Percentage of total energy per day from sugar, protein and fat
Generally, protein accounts for 10%-15% of the total energy. Fat accounts for 20%-25% of total energy. Carbohydrates account for 60% to 70% of total energy.