How many calories do people consume in a day?

Now many of my friends are dreaming of losing weight. How many calories should a person consume in a day? The amount of calorie intake will determine whether we can lose weight. If we want to lose weight gradually, we must control our calorie intake. Different foods have different nutritional components and contain different calories. As long as we don't exceed the range, we will achieve the effect of weight loss. Now let me tell you how many calories a person consumes in a day.

A normal person should consume 2,000 calories a day, and those who exercise can increase this amount appropriately. The following table shows the daily intake of various ingredients and the proportion of calories they account for: (each gram of fat contains 9 calories; each gram of carbohydrates contains 4 calories; each gram of protein contains 4 calories) Fat less than 65 grams 585 calories less than 30% Carbohydrates 300 grams 1200 calories 60% Protein 47 grams 188 calories 9.4% Others 27 calories 2.6% Control fat intake Fat is an indispensable part of the human body. Fats are divided into saturated fats and unsaturated fats. The problem with saturated fats is that they stimulate the body to increase the production of cholesterol, while unsaturated fats can actually lower the cholesterol in the blood. Fatter beef, pork, and full-fat dairy products contain more saturated fat; corn oil, sunflower oil, peanut oil, olive oil, and rapeseed oil contain unsaturated fat. Experts recommend 65 grams of fat per day, which is equivalent to a piece of meat the size of a cigarette box. Supplement the right amount of vitamins. Vegetables and fruits contain a lot of vitamins and minerals, which are essential for replenishing the body's energy.

Suggestion: If you consume 6-11 servings of carbohydrates per day (each serving is equivalent to a slice of bread), then you should consume at least 3-5 servings of vegetables (each serving is equivalent to a bowl of lettuce) and 2-4 servings of fruit (each serving is equivalent to a medium-sized apple).

3 sources of calories

1) Calories come from carbohydrates, fats, and proteins

2) Carbohydrates produce heat energy = 4 kcal/g

3) Protein produces calories = 4 kcal/g

4) Fat produces calories = 9 kcal/g.

The calories an adult needs daily = the basic calories required for the body's basal metabolism + the calories required for physical activity + the calories required to digest food.

The calories needed to digest food = 10% x (the minimum calories needed for the body's basal metabolism + the calories needed for physical activity)

Daily calorie requirement for adults = 1.1 x (minimum basal calorie requirement for basal metabolism + calorie requirement for physical activity)

The above are the contents I want to introduce to my friends about how much calories a person consumes in a day. I hope it can help those friends who want to lose weight. Losing weight does not mean you will lose weight by not eating. In fact, losing weight is a very scientific thing. As long as you learn to control your calorie consumption, it won’t take long for you to lose weight successfully.