How Many Calories in 1 Kilo?
Nutrition is undoubtedly one of the most important building blocks of our lives. What you eat and how you eat directly affects your physical health. Therefore, you need to know the nutritional values of the foods you eat at meals. In other words, you should be aware of what you are eating, and you should really know the food you eat.
Proper eating habits are a discipline of life, and if stability is shown, it will be consolidated over time. If you eat right by consuming healthy foods on certain days and go back to your wrong eating habits on other days, you will not be able to acquire a correct eating habit. Every time you stop eating right, you will come back to the beginning.
A healthy and fit body is the result of proper eating habits. The image of your body carries clues about your physical health. These two are like two separate parts of a whole. They complete each other. One is incomplete without the other. Ensuring this integrity and not disrupting the integrity after providing it increases your quality of life. At this point, you need to master the answer to the question of how many calories should be consumed daily.
How Many Calories Should I Take to Lose 1 Pound?
Everyone’s daily maximum calorie intake is different. For this reason, everyone should arrange their meals according to their own daily calorie amount. In order to lose weight correctly, everyone needs to know how many calories they can consume per day. Word-of-mouth information will not give correct results for everyone, and may even lead you to wrong conclusions.
In order to control your weight, you must know the answer to the question of how many calories are equal to 1 kilogram. 1 kilo is equivalent to an average of 7400 calories. Your metabolic rate determines your maximum daily calorie intake and this amount should be in parallel with your metabolic rate. Apart from metabolic rate, details such as age, gender, height and weight are among the details that affect your daily calorie intake.
Starting to lose weight starts with reducing the amount of calories you take daily without exaggerating too much. At the point of reducing the daily calorie intake, the calorie calculation must be done correctly. For example, if the amount of calories you burn daily is 2000 calories, you can go down to between 10% and 30% of this amount. More than that can prevent you from losing a healthy weight, as well as slowing your metabolism. Losing weight does not mean starving. When your metabolic rate slows, your weight loss slows down.
You should also remember that losing weight is not a short-term process. Even if you can manage to lose weight in the short term, keep in mind that this is not a healthy weight loss situation. The important thing is not to lose weight fast, but to lose weight by giving yourself the right time.
How Many Calories Should I Burn to Lose 1 Pound?
In order to lose weight correctly, your daily calorie burning amount should increase, not decrease, unlike your daily calorie intake. For example, if you routinely consume 2000 calories and spend 500 calories a day, your weight will not increase or decrease much.
If you can exceed 10% to 30% of your daily calorie expenditure, you will start to lose weight. Here, the most important question that we need to know the answer to is how many calories should be burned to burn 1 kilo of fat. Since 1 kilo is 7400 calories on average, you need to burn 7400 fat on average in order to lose 1 kilo. If you try to lose weight faster by burning calories more than once, and if you suddenly go beyond your daily routine, you will have a negative impact on many aspects of your body, and you will face problems such as fatigue and loss of energy. Movement capacity and endurance of each body are different from each other. The best thing to do is to accustom your body to a situation outside of your routine without rushing, to allow time for the body to adapt to the process.
You should not forget that everyone’s weight loss process is different. For this reason, there is no general answer to a question such as how many calories should be burned for 1 calorie. It varies by person. While consuming calories, be careful not to disturb the balance between the calories you consume and the calories you spend. Disruption of this balance can adversely affect your health.
How Many Calories Should Be Taken to Gain 1 Pound?
How many calories you need to consume daily to gain weight is also a matter of your metabolic rate. Someone whose metabolism is faster than you may be gaining weight while you are not gaining weight despite increasing the daily calorie intake. Here, too, the main thing is the metabolic rate and it is necessary to know the answer to the question of how many calories can be taken with 1 kg.
In order to gain 1 kg, you must exceed your daily calorie intake by 7000 calories on average. Since the amount of calories to be taken on a daily basis is different for everyone, the answer to the question of how many calories a person gaining 1 kilogram has received will also be different for everyone. If you are not satisfied with your weight, you want to gain weight but cannot, first make sure that it is not caused by any health problems. Once you are sure, you can start your nutrition planning.
When starting your nutrition plan, first try increasing your daily calorie intake. You can do this by including foods with high calorie value among your priority preferences. After increasing the amount of calories you take daily, you should know how many calories you spend daily. If you increase the amount of calories you consume daily while increasing the amount of calories you spend daily, it is not possible to gain weight. While increasing the calories you take in, you should also limit the calories you spend in a balanced way. Whether you are trying to lose weight or gain weight, in both cases, you need to balance the calories you consume with the calories you burn. When you gain weight, just like when you lose weight, accompanying exercises to your diet allows you to reach your goal in a faster and more accurate way.
How is the Daily Calorie Need Calculated?
The daily calorie requirement, which is calculated by considering the details such as age, gender, and height, is determined in different ways for men and women.
If an average calculation is made for men, the formula is 66 + (13.75 x kilos) + (5 x height) – (6.8 x age) if a calculation is made for women, 665 + (9.6 x kilos) + (1.7 x height – 4.7 x age) formula.
For example, if your height is 1.65, you should write it as 165. The result that will come out after this calculation is the basal metabolic rate and it shows the amount of calories you need to take daily, even if you stay motionless all day. Calculation of your daily calorie needs starts after this point. If you are someone who hardly moves during the day, your basal metabolic rate, which you determined in the previous calculation, is 1.2, if you are someone who does not heavy exercises during the week, it is 1.375, if you are someone who does sports 4 or 5 days a week on average, it is 1.55, if you are someone who does heavy training almost every day of the week, it is 1.725. With 1.9, if you are in a more difficult training period during the week, the result will show you your daily calorie needs.
List of Average Daily Calorie Needs by Age and Gender
The average daily calorie needs, which differ according to age and gender distribution, are as follows:
- 2000 calories for men over 51
- 1600 calories for women over 51
- 2200 calories for men 31 to 50 years old
- 1800 calories for women 31 to 50 years old
- 2400 calories for men aged 19 to 30
- 2000 calories for women aged 19 to 30
- 2200 calories for men aged 14 to 18
- 1800 calories for girls aged 14 to 18
- 1800 calories for men ages 9 to 13
- 1600 calories for girls aged 9 – 13
- Generally between 1200 and 1400 calories for children aged 4 to 8
- For children aged 2 to 3, it is generally 1000 calories.
These figures, which show the daily calorie needs according to age and gender, are determined as average. If a nutritional habit suitable for these calorie amounts is applied consciously from a young age, physical health and body development will be as desired. It is recommended to acquire and apply the right eating habits from an early age. However, it is possible to gain a proper nutrition habit in advanced ages.