Calorie requirements depend on six major factors that affect it. These factors are gender, age, weight, basal metabolic rate, lean body mass and daily activities. Determining the factors that affect daily caloric intake give you a clear idea of what your daily calorie needs are. Generic charts that take age, gender, and weight and activity levels are approximations of what your daily calorie intake should be. They are helpful but to hit a higher level of accuracy, basal metabolic rate and lean body mass should also be included in the mix.
Basal metabolic rate (BMR) is the total of all the energy utilized for basic bodily functions. This is exclusive of physical activities like exercising. It is responsible for digestion, circulation, respiration, temperature regulation, cell construction and all other bodily processes. BMR comprises two thirds or roughly sixty percent of total daily calorie expenditure. Simply, your BMR constitutes the total calories you need to stay alive. BMR varies and is affected by genetics. Some are blessed with high BMR while others plod along. It is at its lowest when a person is sleeping. This is the time when the body is not digesting anything.
Physical activities should be taken into consideration when computing daily caloric needs. Next to BMR, physical activities are the most important determinant of daily caloric allowance. This includes exercise and all the other activities that make up your day. A sedentary person will expectedly have fewer caloric allowances for physical activities. More activities mean higher calorie expenditure. Weight is another considerable factor. A heavier weight means more cells to feed and therefore requires more calorie intake. This is also the reason why people who are heavier expend more calories during exercise than those whose weights are lower.
Lean body mass (LBM) is a more accurate way of determining your caloric needs. A high LBM means a high BMR. Determining your lean body mass is simply separating your lean body parts from fat. Muscles are active tissue and require more calories to function properly. Age and gender affect metabolic rate and therefore, affects daily caloric intake. Males have more muscles and require a higher amount of calories. Older people have a slower metabolic rate than the younger set. Also, senior citizens are more likely to have lesser daily physical activities.
Eating appropriate amounts of food is one way to ensure the maintenance of a healthy weight. Choosing the right kinds of food to supply your daily caloric needs not only regulates weight. It also gives you vital nutrients to enhance health. Tailoring your caloric needs around the factors affecting it allow you to balance what you take in and what you expend.