The metabolism is the process by which the body obtains the necessary energy it requires from food. This energy is measured in calories, and a calorie is defined as the amount of heat required to raise the temperature of 1 gram of water by 1 degree Celsius.

In nutritional terms, it is the amount of food necessary to produce 1 kilocalorie of energy. Each food produces a greater or lesser amount of calories per serving and, therefore, it is said that foods have different caloric values, but how many calories should one consume in a day?

In the following video, nutritionist Carmen Haro explains what you should consider to calculate the number of calories you should consume daily.

Regarding this, nutritionist Mónica Maza clarifies that there is no exact table to measure the calories needed daily, as it all depends on each person and their lifestyle, but she gives you these options to help you maintain your weight and have a healthy lifestyle.

"This calculation is made considering various factors such as sex, age, and physical activity with the aim of having a balanced diet and avoiding the risk of obesity."

How do I make the calculation?

1. If you are a man, multiply your weight by 25; if you are a woman, by 23.

2. Based on that result, make the following calculation

If you are under 25, add 300 calories. If you are between 25 and 45 years old, do not perform any operation. If you are between 45 and 55 years old, subtract 100 calories. If you are between 55 and 65 years old, subtract 200 calories. And if you are over 65 years old, subtract 300 calories.

3. Perform your calculation considering the following

If you perform physical activity or lead a sedentary life, leave the calculation as it is. If you perform light physical activity (walking for 15 minutes, doing household chores, and any work with little effort), add 100 calories to the previous result. If you perform moderate physical activity (going to the gym or dancing 3 times a week), add 200 calories to the previous result.

If you perform intense physical activity, add 300 calories to the previous result. With these calculations, you will know how many calories your body needs to maintain your ideal weight, lose weight, and even gain weight if you wish, it all depends on what your goal is.