Calorie definition
Calories are units of heat or energy content, or the amount of energy obtained from food and drink.
This unit is also the amount of energy that the body burns through daily activities. That is, part of this carbohydrate nutrient is the energy needed by the body in order to be able to move and carry out its functions properly.
Uniquely, many people consider this unit only in food and drink. In fact, anything that contains energy has it.
It’s just that humans can only get nutrients from this energy source through certain foods and drinks.
Calorie Types
These units are divided into two types, namely small and large calories. Both are distinguished based on their units, namely:
- Small calories (Cal), and
- Large calories (kcal or kilo calories).
So, 1 large calorie (1 kcal) equal to 1,000 small calories (Cal).
When looking at the nutrition label on the packaging of food or drink, the unit listed is a large type, it’s kcal.
So, when the label on chocolate packaging is mentioned to have 250 calories (kcal), it means that this sweet food contains 250,000 cal.
Calorie Benefits
The main benefits of calories of the human body is as a source of energy so that without calories, humans will not be able to do their daily activities. The following are some of the benefits or functions of heat in the body aside from its role that provides energy. If calories often have to be burned in order to get satisfactory dietary results, then what exactly is the function of calories?
Influence on psychological conditions
Less calorie intake in a person will make the psychological condition of the person becomes unstable which affects volatile emotions. Adequately fulfilled calorie intake will make a person can feel excessively sad, feel depressed, and also irritable. Less calories also automatically make a person not have the spirit to do many things because basically the body must have energy to start any activity.
Maintaining Body Health
People who diet too hard, their bodies will not have enough calories so that the body will become weaker and look weak. A weak body is usually also related to a decreased immune system, which means that viruses, bacteria and a number of other diseases will easily attack the body.
Adequate calories will be very good for maintaining the health of the body. Even the body needs calories so that all activities and important work, such as the activity of the digestive organs, the activities of the heart, respiratory organs and other organs of the body.
Supporting the Development and Growth of Children
Calories are not only needed by older persons to do many activities, even toddlers and children also need enough calories. Sufficient calories will act as a support for their development and growth. During the infancy, calories are essential for every child to meet and when it is deficient in calories, this can also be associated with malnutrition problems.
Children’s organs can become weaker and easily affected by the disease if nutrition is not fulfilled perfectly. Not only will it be a source of energy for the body, the development of the heart, lungs, and brain and various other types of organs will be supported. Therefore, it is important for parents to always monitor the growth and development of children with enough nutrients needed, including calories.
Supporting Body Activities
The body needs calories in order to carry out all its activities, because the body will burn calories so that it becomes a source of energy. Without the energy derived from calories, it is certain that all forms of activity will not be able to be done by the body. This is the determinant of the difference in the number of calories needed by people who do not do activities with those who do the activities. The Less productive human body can be due to the low intake of calories that enter into it.
Controlling Body Weight
Controlling weight can be done by knowing the size of calorie needs that basically everyone has different needs. The burning process will be able to be done by the body if there are calories so that any activity is not a problem for us to carry out. The source of energy is absolutely non-existent if there are no calories, so this is the reason why the careless diet is wrong and the right one is to count calories correctly so as not to overdo it and also not too little.
Source of Energy
Maybe most people will think that what the body will burn is all the calories and fat that will be the rest of the body, but actually this kind of mind is not entirely true. The body does need the calories so that the body can be encouraged and supported to carry out various activities. These calories themselves play a very vital role in producing energy sources that can be assumed to be 3 very important components, namely carbohydrates, proteins and fats (so not just fat).
Calorie calculator
To calculate the total number of calories a day, there are 4 calculation variables that are needed, including the following.
Daily Calorie Needs
Determine the ideal body weight.
Ideal Weight Formula = 0.9 × (Height − 100).
Example:
A 45-year-old woman with a height of 165 cm, then ideal body weight = 0.9 × (165 − 100) = 58.5 kg.
Calculate Basal Needs
Men = ideal body weight × 30 Kcal
Women = ideal body weight × 25 Kcal.
Add Daily Physical Activity
Light (add 10-20%)
- Reading (10%)
- Driving a car (10%)
- Office work (10%)
- Teaching (20%)
- Walking (20%).
Medium (add 20-30%)
- Housework (20%)
- Fast walking (30%)
- Cycling (30%).
Heavy (add 40-50%)
- Aerobics (40%)
- Cycling (40%)
- Jogging (40%)
Age Correction
Condition | Correction |
---|---|
40-59 years old | 5% (minus) |
60-69 years old | 10% (minus) |
70 years old | 20% (minus) |
Example:
Age 45 years, correction 5% = 5% × 1462.5 Kcal = 73,125 Kcal
So, the total calorie requirement a day, for examples of 45-year-old women with a height of 165 cm is 1462.5 + 292.5 − 73,125 = 1681,875 = 1680 Kcal/day.