यौन स्वास्थ्य के सभी पहलुओं के लिए व्यापक जानकारी प्राप्त करें और अपने यौन कल्याण को सशक्त बनाने के लिए संसाधन और मार्गदर्शन खोजें।
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यौन स्वास्थ्य के सभी पहलुओं के लिए व्यापक जानकारी प्राप्त करें और अपने यौन कल्याण को सशक्त बनाने के लिए संसाधन और मार्गदर्शन खोजें।
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Consider your energy needs as a bank account. When you consume calories, you make deposits, and when your body expends energy on activities, you make withdrawals. Nutritionists categorize your daily energy withdrawals into two parts:
To maintain equilibrium in your energy account, ensure that your daily intake is sufficient to offset your withdrawals.
Generally, infants and adolescents burn more energy per pound than adults, as they constantly generate significant amounts of new tissue. Similarly, the average man expends more energy than the average woman due to the larger size and greater muscle mass of his body.
Related: How to Count Calories in Food
विषयसूची
विषयसूचीEven during periods of rest, your body remains active. Your heart beats, your lungs undergo expansion and contraction, your intestines digest food, your liver processes nutrients, and your glands release hormones. Muscles often experience gentle flexing, and cells transmit electrical impulses among themselves. Meanwhile, your brain consistently communicates messages to every tissue and organ in your body.
Resting Energy Expenditure (REE), also known as basal metabolism, is the energy your body utilizes during periods of rest to perform essential functions such as heartbeat, lung function, digestion, nutrient processing, hormone secretion, muscle activity, and cellular communication. REE constitutes 60 to 70 percent of your daily energy requirements.
To calculate your Resting Energy Expenditure (REE), begin by determining your weight in kilograms (kg). Since one kilogram equals 2.2 pounds, divide your weight in pounds by 2.2. For instance, if you weigh 150 pounds, this equates to 68.2 kilograms (150 ÷ 2.2). Input this value into the relevant equation provided in Table 1, and you’ll obtain your REE.
Understanding this information is valuable both for appreciating the scientific basis behind the fundamental calorie needs for survival and for pragmatically using it as a foundation to construct a practical, daily nutritional menu.
Gender and Age | Equation to Figure Out Your REE |
Males | |
18–30 | (15.3 x weight in kg) + 679 |
31–60 | (11.6 x weight in kg) + 879 |
61 and older | (13.5 x weight in kg) + 487 |
Females | |
18–30 | (14.7 x weight in kg) + 496 |
31–60 | (8.7 x weight in kg) + 829 |
61 and older | (10.5 x weight in kg) + 596 |
After the Resting Energy Expenditure (REE), the second most significant portion of your energy expenditure is dedicated to physical activities—ranging from simple tasks like morning tooth brushing to more strenuous activities like gardening or working out in the gym.
Your total daily energy requirement, representing the number of calories you need, is the sum of your REE and the calories necessary to support your physical activities.
It’s natural to wonder if contemplating this information consumes energy. Surprisingly, not as much as one might think. For instance, to solve a crossword puzzle or write a chapter of a book, the average brain utilizes approximately 1 calorie every four minutes—only one-third of the energy required to keep a 60-watt bulb illuminated for the same duration.
Refer to Table 2 for the energy levels associated with various activities, ranging from the least energetic (sleep) to the most (playing football, digging ditches). Table 3 provides a personalized breakdown of these energy expenditure figures.
Activity Level | Activity |
Resting | Sleeping, reclining |
Very light | Seated and standing activities, painting, driving, laboratory work, typing, sewing, ironing, cooking, playing cards, and playing a musical instrument |
Light | Walking on a level surface at 2.5 to 3 mph, garage work, electrical trades, carpentry, restaurant trades, housecleaning, child-care, golfing, sailing, and table tennis |
Moderate | Walking 3.5 to 4 mph, weeding and hoeing, carrying a load, cycling, skiing, tennis, and dancing |
Heavy | Walking with a load uphill, tree felling, heavy manual digging, basketball, climbing, football, and soccer |
Exceptionally heavy | Professional athletic training |
Activity Level | Calories Needed for This Work for One Hour |
Very light | 80–100 |
Light | 110–160 |
Moderate | 170–240 |
Heavy | 250–350 |
Exceptionally heavy | 350+ |
Determining your daily calorie intake can be a challenging task. Fortunately, the Institute of Medicine, responsible for establishing Recommended Dietary Allowances (RDAs) for vitamins, minerals, and other nutrients, has compiled a list outlining the average daily calorie allowances for healthy individuals across all age groups, from infants to seniors maintaining a healthful weight. These allowances are tailored to the level of daily physical activity.
Table 4 presents the calorie recommendations as estimated by the U.S. Department of Agriculture and Health and Human Services.
It’s important to note that in this context, “sedentary” reflects a lifestyle characterized by minimal physical activity associated with daily living. “Moderately active” denotes a lifestyle that incorporates physical activity equivalent to a daily 1.5-to-3-mile walk at a speed of 3 to 4 miles per hour, while “active” involves physical activity equivalent to walking 3 miles a day at the same pace.
Gender | Age (years) | Sedentary | Moderately Active | Active |
Child | 2–3 | 1,000 | 1,000-1,400 | 1,000-1,400 |
Female | 4–8 | 1,200 | 1,400–1,600 | 1,400–1,600 |
9–13 | 1,600 | 1,600–2,000 | 1,800–2,200 | |
14–18 | 1,800 | 2,000 | 2,400 | |
19–30 | 2,000 | 2,000–2,200 | 2,400 | |
31–50 | 1,800 | 2,000 | 2,200 | |
51–60 | 1,600 | 1,800 | ||
Male | 4–8 | 1,400 | 1,400–1,600 | 1,600–2,000 |
9–13 | 1,800 | 1,800–2,200 | 2,000–2,600 | |
14–18 | 2,200 | 2,400–2,800 | 2,800–3,200 | |
19–30 | 2,400 | 2,600–2,800 | 3,000 | |
31–50 | 2,200 | 2,400–2,600 | 2,800–3,000 | |
51–60 | 2,200 | 2,200–2,400 | 2,400–2,800 | |
61–65 | 2,000 | 2,400 | 2,800 | |
66–75 | 2,000 | 2,200 | 2,600 | |
76+ | 2,000 | 2,200 | 2,400 |
Calories are your friends, providing the energy for a healthy life. The key is to take control of your calories instead of letting them control you. Understanding which foods give you energy allows you to plan your intake based on your activity level. When you do this, your body appreciates it every day.
Reference: Rinzler, C. A. (2021). नौसिखियों के लिए पोषण. Hoboken, NJ: John Wiley & Sons, inc.
एमबीबीएस और एमडी डिग्री वाली मेडिकल डॉक्टर डॉ. निष्ठा पोषण और कल्याण के प्रति गहरी रुचि रखती हैं। शारीरिक और मानसिक स्वास्थ्य के साथ महत्वपूर्ण संघर्षों से भरी उनकी व्यक्तिगत यात्रा ने उन्हें अनगिनत व्यक्तियों के सामने आने वाली चुनौतियों के प्रति एक अद्वितीय सहानुभूति और अंतर्दृष्टि प्रदान की है। अपने स्वयं के अनुभवों से प्रेरित होकर, वह व्यावहारिक, साक्ष्य-समर्थित मार्गदर्शन प्रदान करने के लिए अपनी पृष्ठभूमि का लाभ उठाती है, जिससे दूसरों को समग्र कल्याण प्राप्त करने के रास्ते पर सशक्त बनाया जा सके। डॉ. निष्ठा वास्तव में मन और शरीर के अंतर्संबंध में विश्वास करती हैं। वह जीवन में संतुलन और खुशी प्राप्त करने की दिशा में एक महत्वपूर्ण कदम के रूप में इस संबंध को समझने के महत्व पर जोर देती है।