Many people who are on a perennial diet or who go on a diet often start from a disadvantaged condition.
They have no idea what their daily calorie needs are.
This leads to the mistake of eating a weight loss diet that is too restrictive, only to arrive at a maintenance diet that is underestimated for their needs.

DAILY CALORIC NEEDS
THE OPTIMAL ONE OF THE WOMAN

For women, we switch from a weight loss diet of approximately 1000/1200 calories to a maintenance diet of 1500/1600 calories. A little bit if you consider that a woman aged 30 to 60 of medium height and medium weight (55 to 65 kilos) is not very active but not completely sedentary (office work or work outside the home with Pal or Laf coefficient 1.60 ) should consume approximately 2050 to 2150 calories per day ( FAO data ).

This leads many people and especially many women to constantly reduce their metabolism, with a loss of 11-13% over the years. And with the aggravating circumstance that you soon get tired of the maintenance diet, so you tend to eat in an unregulated way, regaining the lost pounds with interest.

This is why it is important to have a clear idea of ​​our daily calorie needs.

The daily caloric requirement must in fact cover the energy demands of our body, that is our total metabolism. Having a precise idea of ​​our daily caloric needs allows us to stay within our weight and above all to have a satisfying and balanced diet. Obviously, it takes time for this to happen, especially if we have always been on a diet, those calories will seem too many. But if we learn how to eat right, it will be difficult to gain weight when we fail, and much easier to maintain a healthy weight.

Let’s see how to calculate your daily calorie needs.

DAILY CALORIE NEED:
The Problem of Online Calculators.

The big problem of the computers that we find on the net is that they use a coefficient of physical activity (called Pal or Laf) of 1.2 for a totally sedentary person. This coefficient has already been revised for the last ten years, and should be 1.45 for a sedentary person. Put simply: if I have a lower coefficient of physical activity in the calculations, the results in terms of daily calories will be lower. And this is a problem, so that online calculators risk underestimating the daily energy share.

Let’s take an example. I am a 40 year old woman, height 1.65 and weight 52.5 kilos. I work at home and write, sit all day. I do daily activity, but absolutely not intense, of about an hour a day.
I go on the internet and put my data on the first entry I am looking for. The first one doesn’t ask me for my age (wrong!), And then gives me 1800 calories per day as a daily requirement. Let’s go to the second. This asks me what kind of activity I do, how many minutes and age. And it gives me 1783 calories per day. Similar results, right?
Too bad I eat over 2000 calories a day to maintain that weight, on average.
A waste of at least two hundred calories is high.
And this is due precisely to the fact that they use an incorrect coefficient of physical activity level. Not updated.
So what should we do? I’ll explain on page two