Filling Low Calorie Food, Suitable For Diet

Filling Low Calorie Food, Suitable For Diet

The human body actually needs calories to be used as energy. However, instead of a stimulus for activity, excessive calorie intake can actually make you gain weight. This is because calories will be stored in the body as fat tissue for energy reserves. Therefore, unless you are following a diet program, choose low-calorie foods that are always filling. visit fit and fast meals
What Are Calories?

Calories are units of measurement of heat or energy, in other words, the quantity of energy obtained from food and drink. The calories in the food you eat provide heat energy so the body can function. So, you could say calories are your body’s fuel.

Calories obtained from food and drink will be converted into energy through the metabolic system. This energy will be used to support the performance and function of various organs of the body. The rest of the calories that are not used, in other words, are not converted into energy, will be stored in the body as fat tissue.

Calorie Type

Types of calories are divided into two, namely small and large calories. Both are distinguished based on the unit owned. There are small calories (cal) and large calories (kcal or kilocalories). So, 1 large calorie (1 kcal) is similar to 1,000 small calories (cal). You must have noticed the nutrition labels on food and beverage packaging. Well, most of what is listed on the package is a large calorie unit, in other words, kcal. For example, a drink is written as having 100 calories. In fact, the drink actually contains 100,000 calories.

How many calories does the body need per day?

You need to be aware of how many calories are in food and drink so you can control your weight while on a diet. The number of calories needed for each person is different, depending on gender, age, height and weight, as well as body metabolism. For people with certain diseases, such as diabetes, cancer, metabolic syndrome, heart disease, and malnutrition, or people who have high physical activity such as athletes, have a calculation of the number of calories that is different from people in general.

In general, adult men need around 2,000-2,500 calories per day, while adult women need around 1,600-2,000 calories per day. The recommended calorie intake quantity above is an estimate of the calorie needs of most healthy people with a mild level of physical activity, such as office workers.

How to Calculate Body Calorie Needs

The Ministry of Health of the Republic of Indonesia provides additional steps to calculate the number of calories needed in a very simple way, namely based on gender and height. Previously, you need to be aware of the calorie calculation plan as follows:

TB = Height (in cm)
BB = body weight (in kg)
BBI in other words Ideal Body Weight = (TB-100)-(10% comes from TB-100)
Men’s Basal Calorie Needs (KKB) = 30 kcal (standard calculation) x BBI
Basal Calorie Needs (KKB) for Women = 25 kcal (standard calculation) x BBI

After realizing the calorie calculation plan above, let’s try to calculate your body’s calorie needs. For example, you are a man with a height of 177 cm and a weight of 65 kg. Start by calculating the Ideal Body Weight (IBW), the calculation is:

BBI= (177-100)-(10%-(177-100))
BBI= 77-(10% x 77)
BBI = 77-7.7
BBI = 69.3 kg

KKB Male = 30 kcal x BBI
KKB Male = 30 kcal x 69.3
Male KKB = 2.079 kcal per day

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