{"id":29725,"date":"2021-11-04T16:20:08","date_gmt":"2021-11-04T15:20:08","guid":{"rendered":"https:\/\/nutritiondm.ch\/article-4-2\/"},"modified":"2021-11-04T16:20:08","modified_gmt":"2021-11-04T15:20:08","slug":"article-4-2","status":"publish","type":"post","link":"https:\/\/nutritiondm.ch\/en\/article-4-2\/","title":{"rendered":"Quels sont vos besoins \u00e9nerg\u00e9tiques quotidiens ?"},"content":{"rendered":"<h5>Quels sont vos besoins \u00e9nerg\u00e9tiques quotidiens&nbsp;?<\/h5>\n<p><strong>Vous vous demandez combien de calories vous devez ing\u00e9rer chaque jour pour conserver un \u00e9quilibre \u00e9nerg\u00e9tique&nbsp;? <\/strong><\/p>\n<p>Dans un premier temps, parlons de votre m\u00e9tabolisme.<\/p>\n<p>Le m\u00e9tabolisme de base&nbsp;: il brule environ 60 % de vos calories ing\u00e9r\u00e9es, ceci afin de maintenir les fonctions vitales de votre corps<\/p>\n<p>Le m\u00e9tabolisme thermog\u00e9nique&nbsp;: Il d\u00e9pense environ 30% de vos calories ing\u00e9r\u00e9es. 15 % pour le NEAT (Non exercise Activity Thermogenese), ce qui correspond \u00e0 l\u2019activit\u00e9 des muscles lisses, tonus musculaire, de la posture ou de l\u2019agitation.<\/p>\n<p>Les autres 15%&nbsp; correspondent \u00e0 la pratique d\u2019une activit\u00e9 sportive.<\/p>\n<p>La thermogen\u00e8se alimentaire&nbsp;: Elle correspond \u00e0 l\u2019\u00e9nergie d\u00e9pens\u00e9e dans la digestion et le stockage qui correspond au 10 % restant.<\/p>\n<h6 style=\"text-align: center;\"><strong>Est il possible d\u2019influencer ces diff\u00e9rents m\u00e9tabolismes&nbsp;? <\/strong><\/h6>\n<p>Tout d\u2019abord nous ne sommes pas tous \u00e9gaux face \u00e0 notre m\u00e9tabolisme, la composition corporelle est importante, Les femmes ont un m\u00e9tabolisme de base plus bas que les hommes. Plus la surface de la peau est grande, plus le m\u00e9tabolisme est \u00e9lev\u00e9. Plus on vieillit, plus le m\u00e9tabolisme de base diminue.<\/p>\n<p>Cependant, quelques aliments peuvent influencer votre m\u00e9tabolisme de base afin qu\u2019ils brulent plus d\u2019\u00e9nergie (augmenter de 2 \u00e0 3 %) en stimulant votre thyro\u00efde.<\/p>\n<p>L\u2019iode&nbsp;: pr\u00e9sente dans les algues, ou en suppl\u00e9ment organique (entre 75 et 125 micro gramme par jour) peut vous aider \u00e0 bruler plus d\u2019\u00e9nergie.<\/p>\n<p>Le s\u00e9l\u00e9nium&nbsp;: C\u2019est un oligo\u00e9l\u00e9ment essentiel \u00e0 l\u2019organisme peut \u00e9galement augmenter votre m\u00e9tabolisme. Vous pouvez le prendre en compl\u00e9ment ou consommer des noix du br\u00e9sil qui en sont tr\u00e8s riches.<\/p>\n<h6 style=\"text-align: center;\"><strong>Maintenant quels sont vos besoins en calorie par jour&nbsp;? <\/strong><\/h6>\n<p><u>Pour une personne s\u00e9dentaire (sans activit\u00e9 physique)&nbsp;:<\/u><\/p>\n<p><\/p>\n<p>Pour un homme, il correspond \u00e0 35 cal \/ kg<\/p>\n<p>Soit pour un poids total de 70 kg = 2450 cal \/ jour<\/p>\n<p><\/p>\n<p>Pour une femme, il correspond \u00e0 30 cal \/ kg<\/p>\n<p>Soit pour une femme de 58 kg = 1740 cal \/ jour<\/p>\n<p><\/p>\n<p><u>Pour une personne active&nbsp;: <\/u><\/p>\n<p>Il faut rajouter 5 calories par jour et par kilo, pour 2 s\u00e9ances de sport par semaine (et 10, si vous faites 4 s\u00e9ances de sport par semaines&#8230;)<\/p>\n<p><\/p>\n<p>Pour un homme&nbsp; (2 s\u00e9ances hebdo), il correspond \u00e0 40 cal \/ kg<\/p>\n<p>Soit pour un poids total de 70 kg = 2800 cal \/ jour<\/p>\n<p><\/p>\n<p>Pour une femme (2 s\u00e9ances hebdo),, il correspond \u00e0 35 cal \/ kg<\/p>\n<p>Soit pour une femme de 58 kg = 2030 cal \/ jour<\/p>\n<p><\/p>\n<p>Ceci est \u00e0 titre informatif, car je ne pense pas qu\u2019il soit vraiment n\u00e9cessaire de compter chaque calorie, mais cela peut vous donner une vue d\u2019ensemble, surtout si vous \u00eates plus ou moins actifs.<\/p>\n<p><\/p>\n<p><em>N\u2019h\u00e9sitez pas \u00e0 partager vos commentaires ou suivre mes conseils sur ma page Instagram @delphine_nutrition<\/em><\/p>\n<p><b>Delphine Martin Nutrition<br><\/b><b>Instagram&nbsp;: @delphine_nutrition<\/b><\/p>\n<p><\/p>\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vous vous demandez combien de calories vous devez ing\u00e9rer chaque jour pour conserver un \u00e9quilibre \u00e9nerg\u00e9tique\u00a0?<\/p>\n","protected":false},"author":1,"featured_media":29636,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[52],"tags":[],"class_list":["post-29725","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-mind-en"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Quels sont vos besoins \u00e9nerg\u00e9tiques quotidiens ? - Nutrition DM<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nutritiondm.ch\/en\/article-4-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Quels sont vos besoins \u00e9nerg\u00e9tiques quotidiens ? - Nutrition DM\" \/>\n<meta property=\"og:description\" content=\"Vous vous demandez combien de calories vous devez ing\u00e9rer chaque jour pour conserver un \u00e9quilibre \u00e9nerg\u00e9tique\u00a0?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/nutritiondm.ch\/en\/article-4-2\/\" \/>\n<meta property=\"og:site_name\" content=\"Nutrition DM\" \/>\n<meta property=\"article:published_time\" content=\"2021-11-04T15:20:08+00:00\" \/>\n<meta name=\"author\" content=\"dmnutrition\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"dmnutrition\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/nutritiondm.ch\\\/en\\\/article-4-2\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/nutritiondm.ch\\\/en\\\/article-4-2\\\/\"},\"author\":{\"name\":\"dmnutrition\",\"@id\":\"https:\\\/\\\/nutritiondm.ch\\\/#\\\/schema\\\/person\\\/5e2f42754e2c31fad912113ecbe414f7\"},\"headline\":\"Quels sont vos besoins \u00e9nerg\u00e9tiques quotidiens ?\",\"datePublished\":\"2021-11-04T15:20:08+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/nutritiondm.ch\\\/en\\\/article-4-2\\\/\"},\"wordCount\":475,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/nutritiondm.ch\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/nutritiondm.ch\\\/en\\\/article-4-2\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/nutritiondm.ch\\\/wp-content\\\/uploads\\\/2017\\\/02\\\/DM_blog_photo_7.jpg\",\"articleSection\":[\"Health &amp; Mind\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/nutritiondm.ch\\\/en\\\/article-4-2\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/nutritiondm.ch\\\/en\\\/article-4-2\\\/\",\"url\":\"https:\\\/\\\/nutritiondm.ch\\\/en\\\/article-4-2\\\/\",\"name\":\"Quels sont vos besoins \u00e9nerg\u00e9tiques quotidiens ? 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