IMPORTANCE OF RIGHT CALORIE INTAKE

Eat Calories as per your body requirement : 

Energy expenditure consists of calories consumed vs calories burned. The imbalances between the input and output of calories determine weight gain, weight loss or maintenance. The 3 major components of our daily energy expenditure are:

• TEF (Thermic Effect of Food): Calories which are used to metabolise and digest foods that you eat. It accounts for only 10% of the total calories burned per day.
• Physical Activity: Calories are used up to fuel your daily workouts and tasks. It accounts for 15-30% of the total calories burned per day so try to include exercise to burn more calories.

BMR (Basal Metabolic Rate): Calories are needed to support the basic functioning of your body like the functioning of your heart, lungs, nervous system, brain and kidneys. The Harris-Benedict Equation is often used to estimate basal metabolic rate. It accounts for 60-75% of the total calories burned each day, so it is important to increase your muscle mass to burn more calories.

For Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)

For Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)

Now the basic rule is to maintain an energy balance. If you eat more calories than your body requirements, it will lead to weight gain and increase your body fat percentage. If you consume fewer calories than your body requirements, it will lead to weight loss. Calorie needs are different and vary from individual to individual depending on factors like current weight, age, sex, height and physical activity levels. If possible, keep a track on your diet as it will ensure your nutrient needs and exercise to stay fit and healthy.

Figure: Recommended Dietary Allowances for Indians ( As per ICMR- Dietary guidelines for Indians, 2011 )https://www.nin.res.in/downloads/DietaryGuidelinesforNINwebsite.pdf