How to Calculate Calories
Calculating calories can involve various methods depending on what you want to achieve, such as weight loss, maintenance, or gain. Here are some common approaches:
1. Determine Basal Metabolic Rate (BMR)
BMR is the number of calories your body needs at rest to maintain basic physiological functions. You can use the following formulas:
Mifflin-St Jeor Equation:
For men: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) + 5
For women: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) - 161
2. Calculate Total Daily Energy Expenditure (TDEE)
TDEE accounts for all activities throughout the day and can be calculated by multiplying BMR by an activity factor:
Sedentary (little or no exercise): BMR × 1.2
Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375
Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55
Very active (hard exercise/sports 6-7 days a week): BMR × 1.725
Super active (very hard exercise, physical job, or training twice a day): BMR × 1.9
3. Track Caloric Intake
To manage your weight, you need to track how many calories you consume. You can do this by:
Using a food diary or app to log meals.
Reading nutrition labels on food products.
Estimating portion sizes and using online databases for calorie counts.
4. Adjust for Goals
Depending on your goal, you may need to adjust your caloric intake:
For weight loss: Aim for a caloric deficit (consume fewer calories than TDEE).
For weight gain: Aim for a caloric surplus (consume more calories than TDEE).
For maintenance: Aim to consume approximately the same number of calories as TDEE.
5. Monitor Progress
Regularly assess your weight and adjust your caloric intake as necessary based on your progress toward your goals.
Remember, it’s important to focus on the quality of calories as well, choosing nutrient-dense foods for overall health.
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