Nutrition consists of all the components our bodies obtain from food, helping us grow, repair tissues, and maintain health. Nutrients are categorized into macronutrients and micronutrients.
Calories refer to the energy we get from food, which helps us perform daily activities and sustain life. Different foods provide varying amounts of energy, typically measured in "kilocalories (kcal)."
Basal Metabolic Rate (BMR) is the minimum energy your body needs to maintain vital functions (like breathing and heartbeat) while at rest, accounting for 60-70% of your daily energy expenditure.
BMR is influenced by age, gender, weight, and muscle mass. Most adult women have a BMR between 1200-1500 kcal/day, while adult men range from 1500-1800 kcal/day. Understanding your BMR can help you better manage your weight and health.
When we consume more calories than the body burns, the excess calories are stored as fat, leading to weight gain. Conversely, when calorie expenditure exceeds intake, weight loss occurs.
The key to maintaining a healthy weight is balancing calorie intake and expenditure, which requires a proper diet and regular exercise.
| Item | Main Risks |
|---|---|
| Excess Salt Intake | Daily intake of >6g increases the risks of Hypertension, Heart Disease, and Kidney Disease. |
| Excess Sugar Intake | Daily intake of >25g increases the risks of Obesity, Type 2 Diabetes, Tooth Decay, and Heart Disease. |
| Artificial Sweeteners | While rigorously tested and generally safe, artificial sweeteners can affect the Gut Microbiota, increasing the risk of Metabolic Disorders. |
