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Introducing PillaRX
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FIT5.com
Introducing PillaRX
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FIT5 Solutions

Calories



What are calories?
The calorie unit shows how much energy can be gained per unit. 1 kcal is approximately 4 kjoules of energy. 1 gram of protein or carbohydrate equals 4 kcal, and 1 gram of fat equals 9 kcal of energy. Fat contains the highest concentration of energy.
How many calories do you need daily?
The need for calories varies by gender and age. An adult female has a daily recommendation of 1500-1600 kcal, while for men the recommendation is between 1800-1900 kcal per day. These numbers reflect the energy required for the body to breathe, digest, and continue cardiovascular functions. Sports people normally use 3500-4000 kcal energy daily. Calculating your daily Resting Metabolic Rate (kcal/day): Age (year) For men For women 10-17 17,5 X w + 651 12,2 X w + 746 18-29 15,3 X w + 679 14,7 X w + 496 30-59 11,6 X w + 879 8,7 X w + 829 60+ 13,5 X w + 487 10,5 X w + 596 w = weight in kilogram Source:...
Two rules for fat burning
There are 2 basic conditions of fat burning: eating less calories than your maximum daily recommendation, and doing 40-60 minutes intensive aerobic exercise to burn 300-500 kcal. The more muscles working intensely, the more calories your body needs. If you want to lose weight, your calorie intake needs to be less than the daily recommendation: 1200 kcal. With this amount you can lose 1 kg fat weekly, safely and permanently. So if, for instance, 1500 kcal is your daily calorie need, and you do exercises that burn 400 kcal - this requires 1900 kcal. If you only eat 1200 kcal, then your system will burn off the remaining 700 kcal -...
The calories needed for different activities per hour
Beside your daily calorie intake you need more energy to do any sport activity. Here you can find some examples: Activity type Calorie need Per hour Sleeping 55 kcal Sitting 75 kcal Standing 90 kcal Walking 200 kcal
Calorie intake in 30 minutes
In the following chart, calorie-burning rates of different activities can be found. The data is informative, but it depends on the activity level. , Body weight (kg): 50-55 55-60 60-65 65-70 70-75 Body weight (pound): 110-121 121-132 132-143 143-154 154-165 Slow running (kcal) 225 250 275 300 325 Fast running (kcal) 330 360 390 420 450 Swimming (kcal) 275 300 325 350 375 Walking (kcal) 140 150 160 170 180 Weight lifting (kcal) 275 300 325 350 375 , Body weight (kg): 75-80 80-85 85-90 90-95 95-100 Body weight...
How can you lose 1 kg fat?
To burn 1 kilogram of fat stored in your body you need exercises using 9000 kcal. If you eat 500 kcal less daily and do exercises using up to 500 kcal more, then in 9 days you can lose one kilogram of fat.(500 kcal less food + 500 kcal burning exercises) X 9 days = 9000 kcal calorie = - 1 kg fat - 5 kg fat = 45 days - 10 kg fat = 90 days