SHUBCHINTAK Vol. 28, No.

- 4, March 2019

HOW MANY CALORIES DO

What you eat determines how healthy you are – and what you suffer
from. By Changing your daily diet, it's often possible to avoid or
overcome many common diseases.
YOU NEED?
To maintain energy and a stable weight, the number of
calories you eat must equal the number of calories you
expend. The number of calories you expend depends on
your Basal Metabolic Rate (BMR) and your activity
level. Your BMR is affected by multiple factors such as:
genetics, age, sex, and height (things you can't
change), and body composition and activity level
(things you can change).
Calories contained in food are transformed into
different kinds of working energy by metabolic
reactions in the body: electrical for conduction of nerve
impulses, mechanical for muscle contraction and
movement, chemical for metabolic processes, and heat
for maintenance of normal body temperature. Thus,
two factors determine your calorie needs:
1) basal metabolic rate (BMR), which is the energy
needed to maintain your body's basic physio-
logical functions at rest and
2) level of physical activity. Your calorie needs per
day can be estimated based on your healthy body
weight (HBW) and your activity level.
HBW x 10 = to meet your BMR
HBW x 13 = to meet your BMR and a sedentary
lifestyle
HBW x 15 = to meet your BMR and light activity
HBW x 17 = to meet your BMR and moderate
activity
HBW x 20 = to meet your BMR and heavy activity

WHEN CALCULATING YOUR

Calorie Needs, Remember:
l BMR differs depending on genetics, age, sex,
height, body composition, and activity level. For
example: an active person with a low percentage
of body fat and a high percentage of muscle will
have a higher BMR than a sedentary person of the
same weight who has more fat and less muscle.
Muscle burns many more calories at rest than fat.
l The activity level refers only to physical work.
Mental work requires an insignificant increase in
energy needs. The exhaustion you experience after
studying is all psychological. A light to moderate
level of activity includes 20-60 minutes of exercise
performed three to five times per week. Most
students fall into this category.

Recommended Calorie Distribution

To meet your body's nutritional needs and decrease
your chances of developing chronic disease, experts
suggest that your total daily calories be distributed as
follows:
l Carbohydrate - 60%
l Protein - 25%
l Fat - 15%

Drink water every two hourly while working in hot environment

Edited by Smt. Inderjeet Kaur (Health Educator) under the guidance of Dr. R. Ram, Sr. Dy. Dir & I/c National Occupational Health Service Centre, B.S.P.
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Edited by Smt. Inderjeet Kaur (Health Educator) under the guidance of Dr. R. Ram, Sr. Dy. Dir & I/c National Occupational Health Service Centre, B.S.P.