The physical appearance of what is considered healthy can be defined by a person's body weight in conjunction with their height. Generally speaking, because larger bodies encompass larger surface areas, they require greater amounts of nutrients than a person who encompasses a smaller surface area. Likewise, individuals who engage in more physical activity will require more calories in comparison to sedentary people.
Basal Metabolic Rate
Your metabolism at rest is known as the basal metabolic rate. It is the basic functions of the body without digestive activity or any activity that occurs when you are awake. The BMR can be calculated by using a formula known as the Harris-Benedict Equation, states McArdle et al. in "Exercise Physiology."
Calculation
The calculation varies for men and women according to "Exercise Physiology." For women, BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years). For men, BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years).
Caloric Requirement
Daily consumption of calories will be dependent upon whether a person desires to lose, gain or maintain his current body weight, in addition to the amount of physical activity that the individual engages in. The BMR can be multiplied by a different number depending upon the degree of physical activity, states Insel and associates in "Nutrition." For instance, if an individual is sedentary, then his BMR would be multiplied by 1.2 or be increased to 1.375 for lightly active, 1.55 for moderately active, 1.725 for very active or 1.9 for extra active.
Needed Fluid
According to Insel and colleagues in "Nutrition," the amount of water in the human body ranges between 40 and 70 percent of body weight. It is recommended that men consume an average of 3.7 liters a day, while women should consume 2.7 liters and 3 if pregnant. The recommended intake should surpass these amounts if an individual is physically active because it is important that the body keeps well hydrated so that it can perform its functions.
References
- Exercise Physiology Seventh Edition; Nutrition, Energy, and Human Performance;William D. McArdle, Frank I. Katch and Wictor L. Katch; 2010
- Exercise Physiology Third Edition; Human Bioenergetics and its Applications; George Brooks, Thomas D. Fahey, Timothy P. White and Kenneth M. Baldwin; 1999
Member Comments