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Calories Needed

Men and women need to consume different levels of calories to maintain their basic bodily functions even while doing nothing.

Men generally have more muscle mass than women. Muscle requires more calories to keep it in being. That's why men's resting or basic calorie requirement is higher.

In addition to gender, calorie requirement is influenced by height, weight, age and daily activity level.

Consuming calories above the calorie requirement appropriate to your age, gender, height and daily activity level can result in weight gain and increase risk for diabetes, high blood pressure, heart disease and stroke. A calorie deficit can mean weight loss.

Your body makes and/or uses insulin best when at its desirable weight level.

Some of the ways to control weight
  • Exercise is very helpful in
    • weight loss;
    • it is good for your heart and blood vessels;
    • it increases your metabolism thereby reducing potential for storing unused calories in the form of fat.
  • Increase your activity level by walking, biking, or just taking the stairs instead of an elevator.
  • Eat a variety of foods each day. Your body works better if you eat a balanced diet that includes the right amounts of vitamins, minerals, carbohydrate, protein, and fat.

Carbohydrate is the major source of energy. It has 4.1 calories per gram, and is found in starches, bread, fruit, vegetables, and milk.

Protein builds muscle and tissue and provides some energy. It has 5.7 calories per gram. Protein is found in meat and milk, and small amounts of it are found in starches, bread, and vegetables.

Fat is the storage form of energy. There is the "good fats" or HDLs and there is the "bad fats" or LDLs. Most foods contain a mixture of these. Fat is higher in calories, with 9.3 calories per gram of weight. It is found in meat, dairy products, oils, and nuts.

Calories Needed

Height & Weight
ft. ins. lbs.

cms. kgs.

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