The Daily Crunch: Required Daily Caloric IntakeCreated by:
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Satisfying and curbing hunger is a primal instinct for humans. Believe it or not, we either habitually undershoot or overshoot our daily caloric intake by a huge margin. It is very important how much calories to shoot for everyday to maintain normal body processes and prevent excessive weight gain or loss. This article should guide us in eating appropriately for our body's needs.
Step 1: Know your desirable body weight (DBW).
It is a mistake to use your current body weight to approximate the amount for daily caloric needs. Doing so will erroneously increase or decrease your caloric goals.
Kindly refer to the link below to determine your desirable body weight:
Step 2: Know your physical activity level classification
Sedentary - activities of daily living (ADLS) with little to no exercise (i.e. office job)
Light - exercises at light intensity (i.e. leisurely walking and stretching)
Moderate - exercises at moderate intensity 3-5 times per week (i.e. brisk walking and biking on level surface)
Heavy activity - exercises at moderate to heavy intensity 3-5 times per week (i.e. participating in sports or jogging/running)
Step 3: Multiply your DBW with the recommended caloric intake for each physical activity level
Sedentary - 30kcal/kg/day ; For a 70kg person, 30kcal/kg/day x 70 = 2,100 kcal/day
Light - 35kcal/kg/day ; For a 70kg person, 35kcal/kg/day x 70 = 2,450 kcal/day
Moderate - 40kcal/kg/day ; For a 70kg person, 40kcal/kg/day x 70 = 2,800 kcal/day
Heavy activity - 45kcal/kg/day; For a 70kg person, 45kcal/kg/day x 70 = 3,150 kcal/day
There you have it! Knowing your daily caloric requirement is very easy to do and you do not have to rely on tables for rough estimation.
Happy computing (part 2)!