Tuesday, December 2, 2008

How much your calories intake in one day?

Disebabkan ramai yang komen ayat-ayat yang digunakan agak rumit untuk di fahami... Saya cuba la menukar entri ini... Maaf sume ye... dan... maaflah jika masih x faham..

Do you aware about your
calories intake in your meals? Breakfast? Lunch? Dinner? Did the calories you take match with your body needs? Is it your calories intake more than body needs? or... less than body needs? Now, I'm provide you a "calories calculator" on my side blog. Just use it to calculate your calories intake in one day. I'm not sure about the exact value of calories that you will get because I don't think this calculator is from Malaysia... fro Malaysia, we have our own value of calories for foods. ..huhu... but... you can try it... huhuhu...

Why we eat? Of course because we need energy. Right? First of all, we must make sure that we have the energy balanced in our body. The concept of energy balance is based on "the first law thermodynamics which dictates that energy is neither created or destroyed but can only be converted from one form to another."

Energy balance is the balanced between energy intake (EI) and energy expenditure (EE). In other words, EI = EE. In order to calculate the energy balance, we need to measure our food intake, basal metabolic rate (BMR) and physical activity.

BMR is the energy to sustain the metabolic activities of cells and tissues and to maintain circulatory, respiratory, gastrointestinal and renal processes.

Part 1: Calculate BMR
There are several ways to calculate. I just provide two equations here. They are:

1) Harris Benedict equation:

For men: BMR = 66 + (13.7 x W) + (5 x H) – (6.8 x Age)
For women: BMR = 655 + (9.7 x W) + (1.85 x H) - (4.9 x Age)

2) Schofield equation:

10 - 17 years BMR = 17.7 x W + 657 + SEE, SEE = 105
18 - 29 years BMR = 15.1 x W + 692 + SEE, SEE = 156
30 - 59 years BMR = 11.5 x W + 873 + SEE, SEE = 167

10 - 17 years BMR = 13.4 x W + 692 + SEE, SEE = 112
18 - 29 years BMR = 14.8 x W + 487 + SEE, SEE = 120
30 - 59 years BMR = 8.3 x W + 846 + SEE, SEE = 112

*W=weight in kg, H=height in cm
*SEE=standard error, SEE varies depend on age

*BMR & BMI Calculator

Part 2: Calculate Physical Activity
Then, you need to calculate your energy used during physical activity (PA) or we called it voluntary exercise (VE)... You need to record your activity every 5 minute in 24 hours. The examples of PA are sleeping, reading, running, sweeping and etc.). The energy used for each activity is varying and depend on the weight of the person. It is hard to calculate, right? huhuhu... Use this equation for energy expenditure... EE = BMR+VE.

To calculate PA, you can use:
1- "this calculator"
2- "this calculator"
3- "this calculator"

*note: the value of energy used might be varies between these 3 calculator.

Part 3: Calculate Energy Intake
Energy intake is equal to your calories intake. Energy intake is come from food that you take. You need to record every single thing that you eat during your meals with the portion. For example, you eat bread. You need to record how much sliced of bread you take. If you use sardin when eat the bread, you need to record the portion. Then, you can put the data in the "calculator" at the right side or you can use any software that can analyze your calories intake based on your data. Now, you already know your food intake as well as your energy intake.

Part 4: Compare EI and EE
Then, compare the EI and EE.... If EI much more than EE, it means that you take more calories than your body needs. So, in some cases, the energy will be stored in your body in certain form based on the source of energy (carbohydrate, protein and fat). If EI much less than EE, it means that you take less calories than your body needs. So, you may easily feel tired and fatigue because your energy intake is not enough to fulfill the energy that body needs.

Basically, we just calculate BMR or RMR (Resting Metabollic Rate) to know the minimum calories that the body needs. So, START CALCULATE NOW!!!

If you want to have more assessment, you can go to this website...

p/s: if there is any mistaken, please correct me... huhuhu... if you don't understand, just ask me... I will answer you as best as I can...


karimah+fakhriah said...

wow.ni baru la blog dietitian-to-be..hehe
tp rasenye kna guna bahasa yg agak layman sket ah


kamu guna bahasa yg ade dlm buku teks...adus, gawat utk org-semacamku nk paham nih..

neway, good info!!

Jepah said...

skali skala... sedih tgk result... so, tubik la entri sebegini... ayat buku teks? mane ade? ayat assignment ari tu... hahaha

::Amin Mansor:: said...

agak susah nk phm pah....

Jepah said...

mano part mu xfhm?

As said...

betul gak cha cakap, die yang blaja dietetic sndri susah nak faham..hehe..inikan plak kami
seb bek as faham tu pun sbb banyak check/baca pasal ni..

Bila wat entry kena tahu aim kite sape. If layman, kena guna bahasa mesra alam. if nak guna bahasa standard , banyak kena explain supaya faham :D

If aim pelajar U, entry ni bolehla, sebab as baca sekali faham..

but still kena explain certain2 terms yang digunakan..untuk org layman faham..dan org yang bukan dlm bidang tersebut :D
macam SAYA!

leka said...

hmm..tbe2x rse cm nk munth blk sume maggi, nasi, roti, mee..bla2x yg da mkn td..adess! Bt ade skit yg sy x phm dlm entry dr. Jepah ini =]

Jepah said...

huhuhu... payah nk fham erk?
mcm ne la kami dpt blaja,kan?
huhuhu... payah gak nk compress bende yg byk jd sket ni...

Jepah said...

x fhm ape?

::Amin Mansor:: said...

tips dari aku - jep buat sendiri ayat tu.xyah tiru. ;P

Jepah said...

tu ayat dari assignment aku... 95% ayat aku...

As said...

jep, new version ni much more better, senang gile dah nak faham :D

sebelum ni baca sambil fokus, yang ni leh baca skali lalu je.

Semua benda belajar susah, tp for the people in the field, they dah get used with the terms etc, rasa mudah jadinya even ayat berbelit. Sebab they dah faham the main points.

For people which is not in the field, they are new to the terms and phrases, baru sekali jumpa, memang agak susah nak faham compare to people in the field. Aite?

semua benda susah, jadi isteri orang kaya pun susah. Hahaha. kuar topic.

great info and nice job, jep.
Keep it up.

Jepah said...

thanks... penat pk camner nk bg org fhm nih... huhuhu...
tetibe teringat byk link utk software kire2 diet...