2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
The human body is designed to expend a certain amount of energy, which is previously extracted from nutrients.
Therefore, the amount of food we consume must correspond exactly to energy expenditures, which are different and depend on age, gender and labor intensity.
If we do not get enough food, we will not have the energy to be able to work and concentrate.
Accordingly, if the food intake is abundant, some of its constituent chemicals will accumulate as stocks, which can lead to obesity and metabolic disorders.
That is why it is extremely important to know the exact amount of calories needed per day per person, which is determined by energy expenditure depending on the profession and mental and physical exertion.
It has been found that members of occupations mainly related to mental work need 3,000 calories a day.
People who do moderate and mechanized physical labor should consume at least 3,500 calories.
Respectively, with heavy physical work the number of calories reaches 4000, and with extremely hard physical work up to 4,500 calories per day.
These energy costs must be covered by proteins, fats and carbohydrates taken with food.
It is estimated that for a middle-aged person with a body weight of 65-70 kg. at medium load 118 g of protein, 56 g of fat and 500 g of carbohydrates per day are required.
If we convert this norm into calories, it will turn out that the calories from proteins per day are 15%, from fats - 17% and from carbohydrates - 68%.
Of course, as energy costs increase, so should the amount of nutrients, but the ratio remains the same.
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