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Calorie Table
One way of describing consumed
foods is through their caloric contribution to the organism.
Calories indicate the produced calorie value during the ingestion
combustion. The larger a food's calories, larger its capacity to produce
energy.
1 gr of Carbohydrates provides 4 calories. 1 gr of alcohol, 7 calories; 1 gr of proteins, 4 calories. 1 gr of grease, 9 calories. Vitamins and minerals do not provide calories.
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7000 Calories = 1 kg to the Body |
We can obtain the calorie values by adding the individual values of ingested foods. Size, contexture, sex, health status and individual activities will alter the minimum that an organism may require . This is called the Basal Metabolism Rate.
An organism considers a calorie contribution reduction as an ALERT situation, therefore reducing metabolism functions and creating lack of disposition and vitality. When this occurs, objectives are usually not met. Less contribution produces less organism reaction. We must ideally try to reduce calories progresivelly as we increase physcial acativity.
It is considered that an average calorie consumption, for women is between 1800 / 2300, and for men is between 2500 / 3000 calories.
¿How many calories are necessary?
The minimum calories required may vary with age, sex, activity, structure, etc. If you wish to maintain your current weight, you must multiplyweight x 20, obtaining Basal Metabolism Rate.
Multiply the result times activity factor - barely, medium, high- and the answer will be the calorie quantity that must be ingestedd to maintain your current weight
Caloric consumption according to different activities:
| Leve (4 calories per minute) | normal walk, house/garden work, horseback-riding, golf, double tennis, bowling |
| Medium (7 calories pero minute) | Fast pace walk, aerobic gym, moderate cycling , dance, ski, basquet, weight lifting. |
| Strong (10 Caloríes
per minute) |
run, professional tennis, professional squash, advanced soccer, professional basquet , jump-rope. |
Example :
¿How many calories must a 70kg runner consume to maintain is weight?
| Required Calorie Quantity | = body kg x 20 x activity factor |
In order to maintain the same weight, this person must consume 3500 calories per day. In other words, 70kg x 20 x 10 activiy factor.