熱量知多少 - 每天所需的熱量
Know how much calories-calories needed per day

The unit of heat is Kilocalorie (kcal). One kilocalorie refers to the energy required to raise the temperature of one kilogram (one liter) of water by one degree Celsius.

How many calories each person needs every day varies from person to person, and is related to age, gender, nature of work, and amount of activity.

Refer to the average daily calories per person (kcal)

Male (kcal)
Physical activity levellightinhigh
6 years old140016001800
7-year old150017001900
8 year-old165018502100
9 years old175020002250
10 years old180020502300
age 11205023502600
14 years old250028503200
18 years old or above225026003000
50 years old or above210024502800
65 years or older20502350
80 years old or above19002200

Female (kcal)
Physical activity levellightinhigh
6 years old125014501650
7-year old135015501750
8 year-old145017001900
9 years old155018002000
10 years old165019002150
age 11180020502300
14 years old200023002550
18 years old or above180021002400
50 years old or above175020502350
65 years or older17001950
80 years old or above15001750

Pregnant women:
Early pregnancy + 0 kcal
Second trimester + 300 kcal
Late pregnancy + 450 kcal
Lactation period + 500 kcal

Developing children, adolescents, and pregnant or breastfeeding women need more calories per kilogram of body weight; as they grow older, the calories needed by adults will gradually decrease. On the other hand, the daily calorie demand also varies according to temperature and personal activity. On cold days, the daily calorie requirement will increase, and people with a lot of activity and workload will also need more calories.

If the daily calorie intake is lower than the daily calorie consumption, it will hinder the body's growth and cause weight loss; on the contrary, if the calorie supply exceeds the daily consumption, such as exercising less or eating too much, it will cause obesity. Therefore, it is very important to maintain proper heat dissipation and supply.

People with low activity should not eat more high-calorie foods, such as fried foods, candies, desserts, etc., to avoid obesity. And developing adolescents, people with a lot of activity, pregnant and lactating women, should pay attention to a balanced diet and adequate calorie intake. Food can be divided into five categories:

(1) Cereals

(2) Meat, fish, eggs and substitutes

(3) Vegetables

(4) Fruits and

(5) Milk and substitutes

Daily food must include these five types of food. At the same time, since each type of food provides different calories, pay attention to the amount to maintain proper weight balance.

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