How Many Calories Does the Body Need? Fact Check!

"The number of calories the body needs each day will be adjusted to several factors, one of which is age. By knowing the right amount, you can get the desired weight condition.

Calories are the amount of energy that the body gets from the food and drinks you consume. When the body's energy is fulfilled, the body can function optimally. That way, you can do various activities to increase productivity every day.

The number of calories you need may be different from other people. There are various influencing factors, such as gender to age. For that, let's find out the amount of energy the body needs to maintain body functions.

Factors Affecting the Number of Calories the Body Needs

Consuming the number of calories according to the body's needs can optimize health and provide a longer life.

The amount needed by the body varies from person to person. This is caused by several factors, such as:

  • Age. Children and adolescents need larger amounts than adults.
  • Lifestyle. Someone with strenuous activity requires a larger amount.
  • Weight. The condition of height and weight can also affect the amount for activity.
  • Treatment. The use of some drugs makes the body need more amounts.
  • Medical history. The condition of a person's medical history can also affect the amount needed by the body.

You can find out the right way to calculate the calories you need through this article, "Make no mistake, this is the right way to calculate your calorie needs".

Number of Calories Needed by the Body According to Age

Knowing the amount your body needs makes it easier for you to determine the intake you need to consume each day. The following amounts are based on age and activity:

1. Adult

Calorie intake needed for adult women ranges from 1,600-2,400 kcal, adjusted for activity level. The higher the activity carried out, the more calories the body needs.

Meanwhile, for men the number is greater than for women. Per day they need 2200-3200 kcal according to their activities.

If you have activity that is not too high or are entering old age, the numbers will tend to be smaller than average. However, if your activity is high, you are pregnant or breastfeeding, then the need will be close to the highest number.

2. Teenagers

Teenage girls who are 13 years old need an amount of around 1,600-2,200 kcal. For boys aged 13 years need 2000-2600 kcal.

This number will continue to increase with age. Adolescent girls aged 14-18 years need 1,800-2,400 kcal. While men 14-18 years, need 2,000-3,200 kcal every day.

3. Children

Children between 2-3 years need 1000-1400 kcal daily. Whereas at the age of 4-8 years, girls need 1200-1800 kcal, and boys need 1200-2000 kcal.

Girls aged 9-13 years need 1,400-2,200, and 1,600-2,600 for boys of the same age.

High Calorie Foods for Weight Gain

So that you don't lack energy, know various types of high-calorie healthy foods to help you gain weight. The following are high-calorie foods that you can consume, namely:

1. Bananas

Bananas are one type of fruit that contains high energy. Not only that, bananas also contain fiber, potassium, protein, vitamin A, folate, vitamin C, and healthy fats.

In 110 grams of banana, it contains 105 kcal which can help you to increase your energy and weight. Try to consume this fruit in the morning as breakfast or during the day as a healthy snack.

2. Potatoes

Potatoes contain quite high calories in it. In 173 grams of potatoes, there are 161 kcal.

Not only that, potatoes also contain other nutrients, such as protein, carbohydrates, fiber, vitamins C and B6 which can help you manage your weight.

3. White rice

There is no doubt that white rice contains very high calories. In 100 grams of white rice can meet 130 kcal in the body.

4. Salmon

There are many types of healthy fish, but you can't miss salmon. This type of fish contains a fairly high energy.

In 100 grams of salmon meat, there are 142 kcal. Not only that, salmon also contains protein and healthy fats that are good for health.

5. Avocado

Avocado is a fruit that is quite high in calories. In 100 grams of avocado, there are 160 kcal. So do not be surprised, if this fruit is widely used to help increase body weight.

In addition, avocados contain other nutrients, such as protein and healthy fats. You can consume avocados in the form of salads, juices, and eat them directly.

6. Mango

Who doesn't like mangoes? This seasonal fruit has a sweet and fresh taste. Besides the taste, this fruit is also rich in calories.

In 165 grams of mango, contains 99 kcal. Apart from that, there are various other important nutrients that the body needs, such as protein, carbohydrates, fiber, vitamin C, and folate.

7. Chicken meat with skin

For those of you who are fans of chicken meat and skin, consuming both of them can help you add calories to your body.

Try the chicken thigh section. This section contains calories, protein, vitamins, and minerals that are good for the weight gain process.

In addition, chicken skin also contains collagen which can maintain healthy skin and hair.

Those are various high-calorie foods that you can try to gain weight. However, make sure to do it together with the right sports activities for optimal health. The Impact of Excess and Lack of Calories

Make sure you eat a variety of healthy foods in the right amount so that your body's needs can be met properly. Should be wary of excessive amounts of intake.

There are various effects that you need to be aware of regarding excess calories in the body, such as weight gain. The condition of obesity is the most important impact of excess calories.

When you consume too much of it than your body needs, the rest will be stored in the form of fat. Extra calories can also be stored in triglycerides which can harm heart health.

When triglycerides continue to increase in number, this condition can also cause hardening of the artery walls which triggers a number of diseases. An example is a heart attack or stroke.

Also be wary of lack of intake in the body. This condition can also trigger various impacts on health. Lack of calories can cause you to lack vitamin and mineral intake.

These conditions can cause various health problems, such as:

  • Bone health disorders.
  • Anemia.
  • Dental health problems.
  • Fertility disorders.

So, make sure you always consume calorie intake according to your body's needs every day.

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