Calories are standard measurement of heat energy produced in our body. When we say 1 calorie we often mean 1 kilocalorie. 1 kilocalorie is the amount of heat required to raise the temperature of 1kg of water by 1?celsius. Every person has a unique amount of body mass or tissues and thus everyone has a unique measurement of energy needs. Assuming we exclude the energy demands of our activities, we can use a formula to estimate our total daily energy needs.
Step (1): Convert your weight from pounds to kilograms by dividing it by 2.2.
Step (2):If you are female, multiply your weight in kilograms by 25kcal/kg. If you are a male, multiply your weight in kilograms by 30kcal/kg.
The result becomes the amount of calories (in kcal) you would need to maintain your weight.
But this is not complete. Food consumption add calories to our body and we also expend it through the energy demands of the day. Let’s say a female is 50kg (110 lbs) and from food she consumes about 1800 kcal. She swims daily for about 60mins over 10 laps (50m each lap). What is the outcome? Let’s look at a hypothetical case.
Step (a):
Daily Energy (Calorie) Needs = 50*25 = 1250 kcal
Step (b):
Food consumption = 1800 kcal
Swimming burns about 3.5 calories per minute per 18 metres (for body weight of 50 kg. higher body weight will be more). Over 60mins of swim will burn about 580 kcal
Step (c ):
Energy expense = 1250 + 580 kcal = 1830 kcal
Energy consumption = 1800 kcal
From this calculation, we may infer that the person is likely to be managing body weight well as what the person expend equals to what the person consumes. Conversely, if the person does not exercise much, then the excess calories will be stored as fats.
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