Calculate calories needed to be adjusted to the energy burned per day.KOMPAS.com - Doctors Ida Gunawan, MS SpGK, in the event Adidas Women's Day Out, held some time ago at the Four Seasons Hotel, Kuningan, Jakarta, say, 4 things influenced lifestyle. Fourth, among other things; adequacy of nutrition, regular exercise, adequate rest, and awake lifestyle.
According to Dr. Ida, nutritional needs of the active woman who is not much of a man. Different are certain things that are important in her life, like beauty and cleanliness of the skin, therefore, takes the consumption of vitamins, minerals rich in antioxidants regularly.
Regarding the amount of calories and nutrients it needs in a day, Dr. Ida said, it is very individual, because it is also influenced by age, weight, height, physical activity, health status, type of work, and others. However, in general, can be calculated with the formula:
1 Determine Ideal Body Weight (BBI) = (TB - 100) - 10 percent (TB-100)
2 Determine the basal daily caloric needs. For women BBI x = 35 kcal
3 Make corrections to the basal value. 10 percent for mild activity, DST
4 Distribute the needs
- Carbohydrates = 45-65 percent of total caloric needs
- Protein = 12-20 percent of total calories
- Fat = 35-30 percent of total calories
- Vegetables and fruits = 5-6 servings a day
- Water = 8 glasses per day
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