How many calories do you need?
To calculate daily caloric needs is necessary to define the type of your body, and then determine what should be your ideal weight, and calculate how many calories you need to maintain it.
Determine your body type, you can use table 4.
Extend your right arm forward and bend it at the elbow at an angle of 90 °.Straighten your fingers and turn the palm of his own.Place the thumb and forefinger of the other hand on the two protruding bones of the elbow joint.Measure the distance between the fingers with a ruler.Find your height in the left column.Compare the width of your elbow with the data in the right column of the table corresponding to your height.These data refer to people of average build.Ate your elbow width is less than specified in the table, then you are slightly built man, if more - large.
data to determine body type
Now that you have decided on the type of your body, you will be able to find out which body weight is ideal for you.
definition of ideal weight
These ideal body weight are shown in Table 5. The left figure is the "weight" column refers to the slightly built, right - to a large.The mean values correspond to the average stature.
data to determine the ideal weight
How many calories a day you need
Choose from the list below the level of activity peculiar to you.
Record number of calories corresponding to the level of your activity.It you need to produce the following equation:
where B - is your weight, K - the number of calories corresponding to the level of your activity, the joint venture - an approximate daily caloric needs.
For example, you weigh 88 kg.You rate your physical activity as moderate (for example, most of the day you perform sedentary work, but exercise for one hour a day at least 5 times a week).Consequently, your daily energy requirement is:
Now that you have this data, a closer look at the diets of healthy exchange systems.
As you remember, in a healthy Exchange System (NWB) consists of seven lists: five compulsory and two optional.These lists are made up of different categories of products.Diets NWD determine
Physical inactivity Clear Activity Moderate Activity High Activity
- 30 kcal
- 35 kcal
- 40 kcal
- 45 kcal
The X K = JV
88 x 40 = 3520 (kcal).