Fit Essence

Calories and Basal Metabolism

The foundation of a balanced diet begins with calculating daily caloric expenditure. To determine how many calories a person should consume, it’s important to know their basal metabolic rate (how many calories the body burns at rest) and add the energy expenditure from physical activities. A positive caloric balance (eating more calories than expended) promotes weight gain, while a caloric deficit encourages weight loss.

Macronutrient Distribution

Macronutrients should be distributed to meet the body’s needs:

Proteins: Essential for muscle repair and growth, as well as for enhancing satiety. The general recommendation is between 1.2 and 2.2 grams of protein per kilogram of body weight, depending on physical activity levels and personal goals.

Carbohydrates: The body's main energy source, especially important for those engaged in intense physical activities. The ideal amount of carbohydrates varies, but they generally represent between 45% and 65% of daily calories.

Fats: Crucial for hormonal health and the absorption of fat-soluble vitamins (A, D, E, and K). Fats should account for 20% to 35% of daily calories, with an emphasis on healthy fats such as those found in olive oil, avocados, and nuts.

Fiber and Hydration

Dietary fiber is essential for digestive health and helps maintain satiety, while adequate hydration is crucial for cellular function and metabolism. Fruits, vegetables, whole grains, and legumes are sources of fiber, and it’s recommended to consume at least 25-30 grams daily. Water intake should be adjusted based on body weight, with an average of 35 ml per kilogram of body weight.