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Calorie needs to Lose/gain weight

CALORIE NEEDS CALORIE CALCULATOR CALORIES TO GAIN/LOSE WEIGHT WEIGHT CHART CALORIE CONTENT IN FOOD

Calorie needsHaving more calories from food, than you need to maintain your weight can lead to obesity. If food is consumed in excess of requirements, the excess is converted into fat and stored in the adipose tissues. Normally adipose tissues constitutes about 10 to 15% of the body weight. In obese people, it increases upto 30%. 

One can assess if one is over weight, by knowing your required body weight and estimation of the total body fat. If your body weight is 40- 50 % in excess of the required weight you are severely obese. Your total body fat should be less and no more than 30% of the overall diet and about 50% of that fat itself should be vegetable oils rich in Essential fatty acids (EFA). 

Obesity can lead to several complications - metabolic disorders such as Diabetes, atherosclerosis, cardiac disorders; low life expectancy, physical disability etc.  

In order to loose weight you need to reduce your calorie intake but only slightly below your maintenance level. Alternatively, You can keep your calorie - intake the usual and increase your activity level. You can raise your metabolic rate (the basic rate at which you burn calories) by increasing your exercise. So if you want to lose fat, maintain your energy level and improve health, get active and take regular exercise. Aerobic exercise burns a lot of calories. Exercise combined with eating fewer calories promotes weight loss.

A reducing diet should normally provide only about half the daily calorie requirements. But remember that a minimum amount of at least 1200 calories of nutritious food is needed for an adult. Fewer than that would lower iron level and actually slow down metabolism. The goal is to get maximum nutrition with minimum calories. So increase your intake of low calorie, health enhancing fresh fruits, vegetables, whole grains, beans etc and avoid excessive and frequent eating of foods rich in calories and poor in nutrients like fried and fatty foods,  sweets and nuts. Eat fish and poultry instead of red meat, limit your egg intake to four per week, include adequate fiber in your diet. Use unsaturated oils such as corn, sunflower, safflower etc as the cooking medium and cut down on your overall salt intake. Take a multivitamin tablet along with your reduced diet

The rule should be to maintain your body weight constant at the normal level by adjusting the calorie intake. Here is the distribution of food stuff in two calorie reducing diets.

Calorie Reducing Diets

  Food /day

1100 K Calories  

1300K Calories  
(Vegetarian) (Non- Vegetarian) (Vegetarian) (Non- Vegetarian)
  Cereals 80g  80g 100g 100g
  Legumes 50g  50g 60g60g
  Skim milk 1000 500 1000500
  Cheese 50g  - 50g-
  Eggs  - One -One
  Meat and Fish     100g -100g
  Green Leafy Vegetables 200g 200g 200g200g
  Other Vegetables 200g 200g200g 200g
  Roots and Tubers 50g 50g50g 50g
  Fruits 50g 50g50g 50g
  Fats and Oils 15g 15g20g 20g
  Cane Sugar 15g 15g20g 20g
  Multivitamin tablet one oneone one

Similarly, in order to gain weight, You should increase your calorie intake above your weight maintenance level. To gain body  weight, you must consume more calories than you burn. 




Viewer's Comment
 Thayba, Trivandram    22/2/2015
Its very useful for me. Thank you..
 Vignesh, KIanchipuram    14/2/2012
Thanks for the information above the diet control.

Questions of
 Questions & Answers
 1.  Posted on : 28.10.2015  By  :  vivek , Navi Mumbai View Answer (0) Post Answer
 

I m 21 years olg i m gymaholic my wet is 69 kg, per day how much protein i need for lean muscle gain?

 
 2.  Posted on : 3.2.2015  By  :  Ramji , Hyderabad View Answer (0) Post Answer
 

I am 77trs had cabag 15 years ago my blood sugar 90/118 take anti diabetics regularly do 2 km of cycling on cardi cycle my hbagvaries from 6.5to7 my wt is 67kgs please prescribe Diet sheet for me.

 
 3.  Posted on : 6.5.2014  By  :  Shashi Borah , Assam View Answer (1) Post Answer
 

I am a 26 years old and 5'6" feet indian man my weight is 76 kg. I want to loss my weight. Please give me suggestions.

 
A1: 

According to the weight chart, you are over weight by 10kg. In order to reduce weight you have to either increase your activity by excercise or decrease your food intake. please refer following links Calorie Needs https://www.webindia123.com/health/diet/calorie/calorie.htm , Weight Chart https://www.webindia123.com/health/diet/calorie/weight.htm , Calorie Calculation https://www.webindia123.com/health/diet/calorie/calculation.htm, Calore to gain/lose weight https://www.webindia123.com/health/diet/calorie/gain.htm

  Posted By :Admin , | On 26.5.2014
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