Is that you are counting, reducing or pretending it does not exist; the calories are an integral part of life.
Calories are not only part of our lives, in fact; our life depends on the calories. We need calories to run, jump, breathe, think and practice, to do anything. When we consume more calories than we need, however, calories are stored as fat and accumulated on our waistline. Our caloric intake is connected to our body weight, making it important to manage the amount of calories we consume.
The science behind counting calories and weight can be confusing, but here are three simple steps to determine what should be our daily calorie intake and what to do to reach our weight goals…
STEP 1: DETERMINE YOUR BMR
The BMR (basal metabolism) is the minimum amount of calories of which the body needs to stay alive and functioning. Your BMR is the amount of calories your body burns while maintaining basic bodily functions such as breathing or blood circulation throughout the body. The BMR is the amount of calories your body would burn if we remain in bed all day. This is the way to determine your BMR:
BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)
BMR = 66 + (7.13 x weight in kg) + (5 x height in cm) – (6.8 x age in years)
STEP 2: MEASURE THE FITNESS LEVEL
Now, the majority of people do not remain in bed throughout the day, making it crucial options according to our level of fitness. Choose one of the options below that corresponds to your level of fitness.
- Sedentary (minimum or no physical exercise) 1.2
- Lightly active (Exercise 1 to 3 times a week) 1.3
- Moderately active (physical exercise 3 to 5 times a week) 1.5
- Very active (hard physical exercise 6 to 7 times a week) 1.7
- Extremely active (extreme physical exercise 7 times a week) 1.9
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STEP 3: DETERMINE HOW MANY CALORIES YOU SHOULD CONSUME
To find out how many calories you should consume according to their level of daily physical activity, calculated:
Your BMR x the number corresponding to your fitness level = Consumption of calories
This number indicates approximately how many calories your body burns when considering physical activity, and if you consume this amount of calories a day, you probably maintain your current weight. However, if you’re trying to take or lose weight, you need to increase (by weight gain) or decrease (for weight loss) your calorie intake by 20 to 40 percent, depending on your goals. However, fitness experts advise women to eat at least 1,200 calories a day and men no less than 1,800 calories a day.
The calorie intake management is one of the best methods for effective weight control. It is also essential to follow a diet rich in micro and macronutrients to ensure that your body always receives substances essential nutrients necessary to feel good inside and out.