The estimated daily caloric intake needs for an adult woman of pounds 57 kilograms range from 1, to 2, calories per day. For a man of pounds 70 kilograms , daily calorie needs can range from about 2, to 3, calories per day. In contrast, infants burn about 50 calories per pound of weight per day calories per kilogram. This requirement continuously decreases as the child ages.
So infants have the highest metabolism of all. This extra calorie requirement is necessary for growth. Not necessarily. One woman might spend more of her day physically active and thus need more energy to power her walking commute and after-work kickboxing class, for instance.
One common and easy method is to use predictive formulas such as the Mifflin-St. Jeor or Harris-Benedict equations which are based on your age, height, weight and gender to figure out how much energy your body needs just to be alive.
To calculate total energy expenditure, you also need to add the activity factor. A high metabolism means you'll need to take in more calories to maintain your weight.
That's one reason why some people can eat more than others without gaining weight. A person with a "low" or slow metabolism will burn fewer calories at rest and during activity and therefore has to eat less to avoid becoming overweight. Lean people tend to be more active during everyday activities than people who are overweight. They may "fidget" more — that is, they tend to be in motion even when engaged in non-exercise activities. Whether this tendency to move more or less is genetically programmed or learned remains uncertain.
But it can add or subtract hundreds of calories each day. Obese people expend more calories, on average, than lean people during most activities, in part because it takes more effort to move around. But they tend to be more sedentary, which makes it harder to get rid of body fat.
It's part truth and part myth that metabolism is the key to weight. The rising tide of obesity in this country cannot be blamed entirely on an inherited tendency to have a slow metabolism. Genes do not change that quickly.
Something environmental — particularly, changes in diet and exercising too little — are much more likely culprits. Age can be a factor, too, although new evidence suggests metabolism reaches a peak earlier in life and slows down much later than previously thought.
The reality is that for most people, excess weight is not all due to bad luck, thyroid trouble or some other unexplained, uncontrollable external factor.
For most of us, calories in, calories out has a strong influence on changes in weight over a lifetime. Regardless of whether your metabolism is fast or slow, our bodies are designed to store excess energy in fat cells. So, if you eat and drink more calories energy "intake" than your body expends energy "output" you will gain weight. If you normally consume about 1, calories per day, increase that number to 2, This way, you will gain approximately 1 pound per week.
A steady, gradual weight gain is an easier adjustment for your body, making it safer for you. This does not mean that you should start eating fast food with empty calories, which would add fat to your body. Following a balanced, healthy diet in combination with regular anaerobic exercise will add muscle, making you stronger, healthier and better able to maintain your weight.
Read food labels and try to get about half your calories from carbohydrates, such as fruits, vegetables and whole grains. The other half should consist of protein and fat, but do not allow more than 30 percent of your calories to come from fat. In addition, rather than increasing your portion size per meal, incorporate nutritious high-calorie between-meal snacks into your diet.
Look for high-calorie foods with healthy oils and protein sources. Peanut butter sandwiches on whole-grain bread or whole-grain pita with hummus will give you extra calories from protein and carbohydrates without an excessive amount of fat and sugar.
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