We need energy to survive. Food and drinks are the sources of this energy. The key is taking in just the right amount.
Counting calories is to monitor the food one should eat, keeping in mind their number of calories. It is often used for both, weight loss as well as gaining muscle mass. This is a basic and necessary step to becoming a disciplined eater.
Around 20 per cent of the energy we take, is used for brain metabolism. Most of the rest is used in basal metabolism, the energy we need when in a resting state, for functions such as blood circulation, digestion, and breathing.
In general, women between the ages of 26–50 need to eat about 2,000 calories per day to maintain while a man between the ages of 26–45 needs 2,600 calories per day to maintain his weight and 2,100 calories per day.
The suggested intake depends on various factors- lifestyle, age, height, weight, sex, body shape, etc, as everyone has a different metabolic rate and we should always be aware of the calories consumed to maintain consistent fitness levels and stay healthy.
How to Calculate Calorie Intake
- Basal Metabolic Rate (BMR)- It is the number of calories that your body burns when it is at rest, i.e., when not moving.
It mainly depends on your age, height, and weight. This is a simple formula to calculate an approximate number.
There are 2 formulae used to calculate BMR, in [kcal / 24hrs] for men and women respectively:
- BMR for Men = 66.47 + (13.75 * weight [kg]) + (5.003 * size [cm]) − (6.755 * age [years])
- BMR for Women = 655.1 + (9.563 * weight [kg]) + (1.85 * size [cm]) − (4.676 * age [years])
- Use a calorie calculator
When you complete the calorie calculator process, you’ll know how many calories you need to eat a day to reach your goal.
To watch your weight, one should eat healthy with all the right nutrients- carbs, proteins, fats, vitamins, and minerals.
This chart shows how long you have to exercise to burn off the calories in popular junk foods — and it's frighten… pic.twitter.com/bxKE6dY7UK
— Hydra Markets (@HydraMarkets) April 9, 2016
- Calculate the number of calories to maintain current weight
As we know the calories we need to intake to maintain our current weight, we can decide what to do to either gain or lose weight accordingly.
The number of calorie intake = BMR * Daily Activity Level factor.
- Body mass index (BMI)
Body mass index (BMI) is one way of working out what a person should weigh. If you know your height and weight, you can use this calculator to find out your BMI.
BMI is used to categorize whether a person is underweight, normal weight, overweight, or obese depending on what range the value falls between.
- How many calories do you burn every day?
If you want to lose weight, the key is to eat healthily and get enough physical exercise. A brisk daily walk is easy for most people to do and costs nothing.
We've done the maths so you don't have to 😉
Getting active doesn't have to mean hours in the gym! Just getting out into the garden can burn 135 calories 🤯 Looks like we're going to take up gardening 😂🌱
— Holland & Barrett (@holland_barrett) September 29, 2020
Importance of counting calories
Once, we know how many calories we take during our cheat days or the calories we take to maintain our current weight, we can decide what to do to either gain or lose weight accordingly.
The quality of your food or drink is also an important factor than the number of calories that comes with it.
Low calorie and high calorie food for lose weight and gain weight…
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— Puri Fitness (@FitnessPuri) August 31, 2020
Most weight friendly food you can have are- eggs, vegetables like cabbage, broccoli, cauliflower, Beans, Cottage cheese, and Wholegrain food.
To maintain a healthy weight, you need a simple diet, lifestyle changes, exercise, proper hydration, increased protein, and reduced carb intake can help you feel satisfied and healthier.