Lose weight without health risk: how many calories do people need?

Lose weight without health risk: how many calories do people need?

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Calories: How much energy does every person need?

If you want to lose weight and want to, you need to exercise enough and reduce your daily calorie intake. But eating too little can harm your health. How much energy does every person need? That depends, among other things, on age.

The human body constantly burns energy - even at night. He draws this from food - or more precisely from the nutrients fat, carbohydrates and protein. But how much energy does each person need individually?

Lose weight with exercise and the right diet

More and more people are too fat. In most cases, overweight or obesity (obesity) is due to an unhealthy lifestyle with little exercise and lots of energy-rich food.

But how can you get rid of extra pounds? With sports and the right nutrition, experts say. It is important not to consume too many calories - but also not too few, otherwise the health is endangered.

The Techniker Krankenkasse (TK) explains how many calories every person needs on their website.

Energy from food

Our body needs enough energy to keep us alive: for the brain, breathing, the cardiovascular system and metabolism. In addition, there is also the energy requirement for every single movement that we make.

We draw the energy from food: After being split up, the nutrients are transported to the body cells in the digestive tract and broken down there. The energy required is released.

Their amount is measured in kilojoules (kJ) or kilocalories (kcal). One kilocalorie corresponds to 4.184 kilojoules.

The calorie is an outdated unit of measurement and has been replaced by the Joule in scientific use, but the calorie is still often used in common usage.

Determine individual calorie consumption

The TK provides a calorie requirement calculator that can be used to calculate how many calories are consumed and needed per day.

The calculator converts the information into the “Metabolic Equivalent” (MET) in order to make the energy consumption of the specified different activities comparable.

The MET can be used to determine the energy consumption of individual activities - from sleeping to desk work to sport.

If we sit still and do not move, we use exactly one MET per hour. This is the so-called resting turnover. Sleep burns a little less energy (0.95 MET).

The health insurance company points out that the calorie requirement calculator applies to healthy, normal-weight adults from the age of 18. If you suffer from chronic diseases or overweight, you should contact a doctor to determine your individual needs.

Guide values ​​for the daily energy supply

MET can easily be converted into calories: 1 MET = 1 kcal per kilogram of body weight per hour. This means that a person weighing 70 kilograms burns 70 kcal per hour when he is sitting very still.

In order to determine how many calories are consumed in a whole day, one would have to collect the MET for the individual activities of the daily routine. This is a bit complex, but the TK calorie requirement calculator can do it.

Note: MET is an average. Therefore, the calculated demand is to be understood as a guideline, which can differ somewhat from the actual energy consumption.

The guideline values ​​for the daily energy supply apply to people with predominantly sedentary work and a more passive leisure activity. As physical activity increases, the guideline values ​​increase accordingly. The calorie requirement is age-dependent:

  • 15 to under 19 years: men: 10,460 kJ / 2,500 kcal; Women: 8,370 kJ / 2,000 kcal
  • 19 to under 25 years: men: 10,460 kJ / 2,500 kcal; Women: 7,950 kJ / 1,900 kcal
  • 25 to under 51 years: men: 10,040 kJ / 2,400 kcal; Women: 7,950 kJ / 1,900 kcal
  • 51 to under 65 years: men: 9,200 kJ / 2,200 kcal; Women: 7,530 kJ / 1,800 kcal
  • 65 years and older: men: 8,370 kJ / 2,000 kcal; Women: 6,700 kJ / 1,600 kcal

Author and source information

This text corresponds to the requirements of the medical literature, medical guidelines and current studies and has been checked by medical doctors.

Video: How to Lose Weight WITHOUT Counting Calories!! (September 2022).


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