How many kilocalories do people consume per day

The daily calorie consumption varies from person to person, mainly depending on basal metabolic rate, activity level, and food heat effect.

1. Basal metabolic rate (BMR): This refers to the minimum energy required by the human body to sustain life in a resting state. BMR may vary based on factors such as age, gender, weight, and body fat percentage. Generally speaking, the BMR of males is usually higher than that of females, and the BMR of young people is higher than that of the elderly. For example, the basal metabolic rate of an adult male is approximately between 1500 and 1800 calories, while that of an adult female is approximately between 1200 and 1500 calories.

2. Activity level: This portion of calorie expenditure depends on a person's daily activity level. This includes light activities such as walking and household chores, as well as high-intensity exercises such as running and fitness. A sedentary office worker may only burn 200 to 300 calories per day, while an athlete may burn up to 1000 calories or more. For better estimation, activity factors can be multiplied by basal metabolic rate: mild activity (BMRx1.2), moderate activity (BMRx1.55), high-intensity activity (BMRx1.725).

3. Food Thermal Effect (TEF): This refers to the energy consumed by food during digestion, absorption, and metabolism. Generally speaking, the thermal efficiency of food should account for about 10% of the total energy consumption. For example, if you consume 2000 calories of food per day, approximately 200 calories will be used for digestion and metabolism of these foods.

4. Individual differences: Each person's energy expenditure is also influenced by various factors such as genetics, health status, and environmental temperature. Some people are born with a faster metabolism, while others have a slower one. In addition, diseases, stress, and sleep quality can also have an impact on energy expenditure. For example, people with hyperthyroidism typically have a higher metabolic rate.

5. Practical application: In order to maintain a healthy weight and good posture, it is very important to understand one's energy expenditure. A reasonable diet and exercise plan can be developed by calculating the total daily energy expenditure (TDEE). TDEE can be calculated based on basal metabolic rate, activity level, and food heat effects. For example, a moderately active male with a basal metabolic rate of 1500 kcal has a TDEE of approximately 1500x1.55+150 (food heat effect)=2475 kcal.

6. Suggestions and tips: To better manage your energy expenditure, you can try the following methods:

Recording diet and exercise: Using a mobile app or handwriting to record daily food intake and exercise can help you better understand your energy balance.

Regular measurement of weight and body fat: Monitor body changes regularly through a weight scale and body fat measurement device, and adjust diet and exercise plans in a timely manner.

Maintain a balanced diet: consume a variety of nutrient rich foods and avoid excessive dependence on high calorie, low nutrient foods.

Increase daily activities: Try to increase the amount of daily activities, such as taking stairs instead of elevators, riding bicycles instead of driving, etc. Through these methods, you can better understand and manage your energy expenditure, thereby achieving health goals.