Two Parts:Understanding Your Basic Metabolic RateMaintaining Your Calorie IntakeCommunity Q&A
For effective weight loss, it is important that you not only get physical exercise, but also control the amount of calories you eat every day. However, it can be difficult to determine exactly how many calories you should consume each day to lose or gain weight effectively. Using your Basic Metabolic Rate (BMR) as a baseline, you can calculate the right amount of calories you should be eating and burning through exercise on a weekly basis to reach your fitness goals.
Part 1 Understanding Your Basic Metabolic Rate
- Be aware of the science behind your Basic Metabolic Rate (BMR).
Your BMR is the estimated amount of calories your body burns when it is not moving, or at rest. This amount represents the minimum energy your body needs to function, from breathing to maintaining a heartbeat.
- You use about two-thirds of your daily calories to maintain your BMR, so the daily caloric intake needed to allow you to lose weight or gain weight (and still function as a person) will be based on your BMR.
- Factor in your age, weight, and gender.
Your BMR is based on your age, height, weight, and gender. Most calorie calculators use the Harris-Benedict equation to determine how many calories you should be eating every day.
- For men, your BMR is equal to: 65 + (6.2 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
- For women, your BMR is equal to: 655 + (4.3 x weight in pounds) + (4.3 x height in inches) – (4.7 x age in years)
- Determine how active you are on a weekly basis.
Calorie calculators also factor in your level of activity. If you are very active, for example, with hard exercise almost every day of the week, you may need to consume more calories than if you lead a more sedentary lifestyle, where you do little to no activity. Be honest with yourself about your level of activity; many people over-estimate their daily activity level. The five different levels of activity are:
- Sedentary: You have a desk job where you sit all day long and do little to no exercise every week.
- Lightly active: You do light exercise or play sports, one to three days a week.
- Moderately active: You do moderate exercise or play sports, three to five days a week.
- Very active: You do hard, intense exercise or play sports, six to seven days a week.
- Extremely active: You do intense daily exercise or sports twice a day, and have a physical labor job or are doing a training camp for football or another contact sport.
- Use your BMR and your fitness goals to determine your calorie intake.
You can put all of the above information in calorie counting tool that will estimate your required calories per a day, based on your BMR, available
. Once you have your estimated calorie intake, consider how you will reduce or increase your calorie intake per a day based on your fitness goals.
- If you are trying to lose weight, reduce your estimated calorie intake by 500 per a day. Balance your fitness plan by eating 250 calories less a day and exercising enough to burn 250 calories. Try walking or running 2.5 miles a day. When planning your meals, cut back on portion sizes to reduce the amount of calories you consume by 250.
- Remember that a pound of body fat is comprised of 3,500 calories, thus subtracting 500 calories per day over seven days will result in one pound weight loss per week.
- If you are trying to gain weight, eat 500 calories more per day and limit your cardio exercises. Focus on strength training, involving free weights, to add lean muscle mass. You should also be eating at least one gram per pound of body weight of protein and get plenty of rest to recover after your workouts.
- Always start by reducing or increasing your calorie intake a little at a time, no more than 500 calories either way. This will prevent your body from going into shock and ensure you are consuming enough calories to allow your body to function.
Part 2 Maintaining Your Calorie Intake
- Create a diet based on your calorie intake.
Use your estimated BMR, minus or plus 500 calories based on your fitness goals, to create meals for breakfast, lunch, and dinner. Always eat three meals a day, and balance out the protein, vegetables, and healthy fats on your plate to maintain a healthy diet.
- For example, you might be a 28 year old female who weighs 140 pounds and is very active. You do intense exercise seven days a week, with one hour at the gym every other day and recreational soccer two days a week. Your estimated calorie intake, based on your BMR, is around 2050 a day. If you are looking to lose weight, you would remove 500 calories by subtracting 250 calories from your daily intake and burning 250 more calories during your exercise routine. You would now consume 1,800 calories a day and add more exercise to your existing routine to burn 250 extra calories.
- It is very easy to overeat when following a limited diet, so it is important to create a meal plan and stick to it.
- You could break down your 1,800 calories a day further into each meal, so 600 per a meal (600 x 3) or you could allot more calories for lunch and dinner and less calories for breakfast (500 for breakfast, 650 for lunch, and 650 for dinner).
- Avoid under eating by consuming less than your estimated amount of calories, based on your fitness goal. This will lead to unhealthy weight loss and a lack of energy. It’s always better to burn off weight, rather than starve it off. You should also avoid overeating if your goal is to gain weight by building up muscle mass, as you will need the right amount of energy to get through your workouts.
- Record your calorie intake per day.
Start a food journal that charts your daily calorie intake, as well as the amount of exercise you are doing every week. Though you should not be too concerned about your weight on a scale, you should also note how much your weight fluctuates every week.
- You can also download a calorie counting app on your phone so you can easily record your calorie intake for the day.
- After several weeks of healthy eating, based on a well estimated calorie intake, as well as exercise, you should start to notice changes in your body weight and your energy levels. Consuming enough calories to maintain your body’s functions and give you enough fuel to do daily exercise, means you will not end up losing or gaining weight in an unhealthy way.
- Accountability is key. It is very easy to consume too much food in one sitting when you are not properly measuring and recording your foods for the day.
Update your BMR after several months of healthy eating and exercise. Once you start to notice results, you may want to go back into a calorie calculator and adjust your BMR profile. Update the amount of exercise you are doing every week, as well as your total weight. Based on the calorie calculator results, you may need to reduce the number of calories you eat further or increase the number of calories you consume every week.
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- There is point where excessive-calorie counting and food measuring can become a problem. Obsessive calorie counting is a symptom of anorexia nervosa, a life-threatening eating disorder. Talk to your doctor if you feel your calorie counting has gotten out of control.
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How To Count Your Macros
Wouldn’t you like to be able to eat and not worry you’ll bloat out, feel sluggish and pile on a ton of weight?
Especially on the weekends having tried to be clean eating and healthy all week!
After all there’s so many nutrition points of view out there, adding huge confusion…
What to believe, what to action and still left asking..
“Will it work for me?”
This is a comprehensive guide that details how to count your Macros .
But it could also serve as a refresher for anyone.
In this article, we will cover the following:
✓ What are macros?
✓ How to really read a nutrition label (and sift through the BS)
✓ Foods with and without Nutrition Facts
✓ Macronutrients versus Calories
✓ Measuring and Weighing
“Macros” What are they?
There are three macronutrients, or Macros:
And, technically, alcohol is a stand-in fourth.
Let’s kick off with Protein
What does it do?
Well, adequate protein intake will help repair and build muscle and/or prevent muscle loss if you are in a calorie deficit. It controls appetite and staves off hunger better than fats or carbs as it causes you to feel full for longer.
It also requires more energy than other macros for your body to digest, thus effectively burning more calories gram for gram through the digestion process.
All of these reasons make high-protein diets great for fat loss.
In-fact… I’d recommend that all meals have some protein packed within them!
Where do I get it?
Meat, fish, eggs, dairy and protein shakes are all good sources.
Some food for thought: There are many commonly cited “good” protein sources, like nuts or beans, that are actually terrible sources of protein. Only about 15-20% of the calories in these foods come from protein.
Almonds, for example, are 73% fat and only 14% protein. This is not to say you shouldn’t eat almonds, but it explains why “nuts are great protein!” is rarely coming from a credible source. So grazing on almonds throughout your day leaves you high on fat but with a belief you are choosing high protein!
How much do I need?
It really depends on your weight, bodyfat % and goals – as low as 1 gram per kilo of body weight (per day) and as high as 1.5-2.5 grams per kilo of body weight. Ultimately, the more you workout, the more protein you require! After all, protein is the building blocks and repairing pathway for new muscles and every cell in the human body.
How to count your Macros for protein: example, if you weigh 90 kg and are somewhat inactive and just starting out on your healthy campaign you’d need 135 grams of protein in a 24 hour window. 90*1.5 = 135.
1 gram of protein holds 4 calories…. therefore, your 135 grams holds 540 kcals per day.
What does it do?
Fat is an essential nutrient that our bodies require to live; it assists in vitamin absorption, hormone regulation, brain function, and more…
Where do I get it?
Meat, fatty fish, nuts, nut butters, oils and countless other sources.
How much do I need?
Again, it depends on your weight, bodyfat percentage and goal – probably somewhere between 15% and 45% of your total daily calories.
However, it can vary based on your total calories consumed and whether you are in a caloric surplus or deficit. 25% of total calories is a great place to start and then tweak from there.
How to count your Macros for fat: example, if you require 2750 kcals per day from all 3 macronutritents… and you choose to start with a 25% fats ratio, you need 688 kcal just from fat. 2750/100 = 27.; 27.5*25 = 688 kcal.
1 gram of Fat holds 9 calories…. therefore 688/9 = 76.3 grams of fat per day!
What does it do?
Carbs are stored in the liver, brain, blood and muscles as glycogen. Our bodies use carbohydrates for energy. In-fact your brain can only use carb as energy, so cutting this macro down or out completely will only leave you feeling tired, lethargic and irritable! #DontCutCarbsOut
Where do I get it?
Fruit, vegetables, grains , many processed foods/drinks, and seemingly everything you obsessively craved if you’ve ever tried a low-carb diet.
How much do I need?
It depends. Technically, you can live on zero carbs. But, bodybuilders or endurance athletes have consumed 700+ grams per day. So, the range is pretty wide.
1-4 grams per kilo of body weight is probably a decent range, again, depending on activity level, weight, bodyfat percentage and goals. The easiest way is to stick with our example… and if you following you can do the same to work out yours.
How to count your Macros for carbs: So my 90 kg dude example from above has a 2750 kcal daily calorie total… of which 688 kcal comes from fat and 540 comes from protein. What ever is left makes up your card ratio.
2750-688-540 = 1522 kcal from carbs. 1 gram of carb holds 4 calories…. therefore, 1522/4 = 381 grams from carb per day. In this example it works out as approx 4 grams per kilo of body weight! Perfect!
I think it’s worth noting at this point…. calories are never a constant variable! It’s not the case of, once they are set they are set. Every 7 to 10 days they can/or need to be tweaked! That’s why working with a coach is key! Someone to dial each macro in, keeping you on track 24/7/365.
1 gram of protein = 4 calories
1 gram of fat = 9 calories
1 gram of carb = 4 calories
1 gram of alcohol = 7 calories
Gram for gram protein and carb are the same… with fat being twice as dense in calories in comparison. Then there’s alcohol, 7 grams dense, almost the same as fat!
Let’s make this clear… I’m placing this in, to add clarity! Alcohol must be counted within your calories and macros if you consume it. I think you’re gonna be amazed here:
A male is advised to a max of 21 units per week. 1 pint of beer has 2 units… so 10 pints in a week is your top top end!
There are 16 grams of alcohol in 1 pint on average which means there are 112 kcal per pint, coming just from alcohol content, not to mention all the other ingredients that make it up. In total the average pint holds 180 kcal, making a huge dent in your daily total. In-fact this 1 pint is 7% of your daily total if your calories are 2750 like the dude above.
From my experience of working with 30+ guys, alcohol is added to there daily total and not factored into it! leaving a steady growing beer belly!
If you don’t already consume it… don’t start! Plus anyone wanting to shed timber and ditch stress, must be willing to reduce alcohol if they really want their goal!
So what does it do?
Well, it can make you cooler, funnier and more social, or possibly louder, angrier and more violent; it can make you more confident or more dumber, better or worse at sex, euphoric or depressed — all depending on who you are and how much you drink, of course.
In all seriousness, alcohol is not an essential nutrient, but it does contain calories which is why it stands in as a fourth macro.
Where do I get it?
From teh booze, duh. Beer, wine, liquor and my personal favorite, mouthwash.
How much do I need?
How to count your Macros for Alcohol: Just don’t drink them in the first place! #idealworld
As much as it takes to forget your problems, comfortably interact with the opposite sex, and pump your brain with enough dopamine to make barely tolerable co-workers or to pluck up enough courage to hit the dance floor
So, how to count your Macros… it’s basic maths and it’s best to keep this simple.
A: because we can
and B: there’s so much BS out there making it appear hard when all you need to know is basic (+), (-), (x), (/).
What’s that? You can? Good. Then we can move forward.
Protein = 13 * 4 = 52
Carbohydrates: 36 * 4 = 144
Fat: 1 * 9 = 9
144+52+9 = 205 calories
Pretty close, outside of the unavoidable rounding error.
This should be easy for you. If it’s not, practice on a few items in your cupboard before we move forward… or reach out to me here and I’ll help:
Reach Out and Get This Right First Time! > Fill out the application and speak with Neale
Outside of that… high 5 for staying with me… one my longest articles but I’m sure it helps you.
Keep rockin – Coach Neale
Category: main menu • power menu • Joules per day
Amount: 1 joule per day (J/d) of power
Equals: 0.0000000028 kilocalories per second (kcal/s) in power
Converting joule per day to kilocalories per second value in the power units scale.
TOGGLE : from kilocalories per second into joules per day in the other way around.
CONVERT : between other power measuring units – complete list.
Conversion calculator for webmasters.
Power units represent power physics, which is the rate at which energy is used-up, either transformed or transferred from its source to elsewhere, by various ways within the nature of physics. Conversion tool with multiple power units.
Convert power measuring units between joule per day (J/d) and kilocalories per second (kcal/s) but in the other reverse direction from kilocalories per second into joules per day.
|conversion result for power:|
|1 joule per day||J/d||=||0.0000000028||kilocalories per second||kcal/s|
This online power from J/d into kcal/s converter is a handy tool not just for certified or experienced professionals.
First unit: joule per day (J/d) is used for measuring power.
Second: kilocalorie per second (kcal/s) is unit of power.
0.0000000028 kcal/s is converted to 1 of what?
The kilocalories per second unit number 0.0000000028 kcal/s converts to 1 J/d, one joule per day. It is the EQUAL power value of 1 joule per day but in the kilocalories per second power unit alternative.
How to convert 2 joules per day (J/d) into kilocalories per second (kcal/s)? Is there a calculation formula?
First divide the two units variables. Then multiply the result by 2 – for example:
2.76442009986E-9 * 2 (or divide it by / 0.5)
1 J/d = ? kcal/s
1 J/d = 0.0000000028 kcal/s
Other applications for this power calculator …
With the above mentioned two-units calculating service it provides, this power converter proved to be useful also as a teaching tool:
1. in practicing joules per day and kilocalories per second ( J/d vs. kcal/s ) values exchange.
2. for conversion factors training exercises between unit pairs.
3. work with power’s values and properties.
International unit symbols for these two power measurements are:
Abbreviation or prefix ( abbr. short brevis ), unit symbol, for joule per day is:
Abbreviation or prefix ( abbr. ) brevis – short unit symbol for kilocalorie per second is:
One joule per day of power converted to kilocalorie per second equals to 0.0000000028 kcal/s
How many kilocalories per second of power are in 1 joule per day? The answer is: The change of 1 J/d ( joule per day ) unit of power measure equals = to 0.0000000028 kcal/s ( kilocalorie per second ) as the equivalent measure for the same power type.
In principle with any measuring task, switched on professional people always ensure, and their success depends on, they get the most precise conversion results everywhere and every-time. Not only whenever possible, it’s always so. Often having only a good idea ( or more ideas ) might not be perfect nor good enough solution. If there is an exact known measure in J/d – joules per day for power amount, the rule is that the joule per day number gets converted into kcal/s – kilocalories per second or any other power unit absolutely exactly.
Last updated: November 23, 2017 at 10:46 am
If you struggle with being overweight and constantly look for ways to shed those extra pounds then you ask yourself a lot of times how to count calories to lose weight?
If you do, you are certainly familiar with the approach called “Calories in, calories out”.
Basically, this approach means that you will maintain your ideal weight if you burn all the calories you intake per day.
Furthermore, that means that you will gain weight if you intake more calories than you burn and vice versa, which is the most important thing for our story today –that you will lose weight if you create calorie deficit – intake fewer calories that your body requires for your daily activities and BMR (basal metabolic rate) and burn some calories to create deficit. (1)
To find out what BMR is and how to calculate your daily calories requirements continue reading this text.
I will try to give answers to all your questions.
This counting calories guide will help you to understand better this common weight loss method.
You will find many people against this kind of losing weight who will tell you that simple maths is not enough to lose weight and live a healthier life.
But, they are not right.
Many studies show that counting calories can play a significant role in the weight loss process.
Nevertheless, you can’t rely only on this principle.
Weight loss is a complex process and counting calories without changing your lifestyle, exercising and eating balanced and varied food will lead you nowhere.
But, it is a very good start and it will help you in your weight loss battle which you will win, for sure.
So, grab your calculator and let’s get started with some adding and subtracting.
What are calories?
Calories are tiny creatures that live in your closet and sew your clothes a little bit tighter every night
Although this is a big true, the official calorie definition is a little bit different:
A calorie is a unit of energy and it represents the amount of energy needed to raise the temperature of one gram of water by one degree Celsius. It’s also known as a small calorie.
Food calorie definition
Kilogram calorie is defined in terms of the kilogram rather than the gram. It represents the amount of energy needed to raise the temperature of one kilogram of water by one degree Celsius. It is equal to 1000 small calories, 1 kilocalorie (kcal). Also, is known as a food calorie or a large calorie.
Actually, calories are an amount of energy in the food. Informing yourself how many calories your meal has can help you balance your nutrition and stop weight gaining.
Why do you gain weight?
Basically, if you gain weight it’s because you intake more calories than your body can burn because of lack of physical activity or overeating.
With food and drinks, you intake energy (calorie) in our body. Your body then uses that energy for metabolic processes and physical activities. That means that you burn more calories if you do more physical activities (sport, jogging, walking, cycling etc).
So, to lose weight you should start burning those extra calories you intake through daily food and drinks.
And the best way to do that is to increase your daily physical activities. It doesn’t matter if that’s jogging or weight lifting, running, swimming, or cycling.
Sport is very important for burning calories.
Of course, you should be careful what kind of food you eat. Professional athletes usually say that the 2 most important things to stay in good shape are to exercise (train) and have a good and appropriate nutrition.
READ MORE: Revolutionary 15-day Diet Plan Backed By Science
Recommended daily calorie intake
Recommended daily calorie intake varies across the world.
According to the United Nation, the average person’s minimum calorie requirement per day globally is 1,800 kilocalories.
The US authorities assert that the average male adult needs approximately 2,700 calories per day to keep his weight constant, whilst the average female adult needs 2,200.
UK authorities recommend 2,500 calories per day for men and 2,000 for women.
But, what are your daily calorie requirements?
The number of calories needed on daily basis depends on several factors, including your age, size, height, sex, lifestyle, and overall general health. For example, a young professional athlete can’t have same requirements as a 70-year-old woman.
So, it is individual. It depends on age, gender, height, weight, and lifestyle, of course.
You don’t burn the same amount of calories each day, so nutrition has to be adjusted to your daily activities.
How to calculate your daily calorie requirements?
For me, the best way to calculate your approximate amount of calorie is with the Harris-Benedict equation.
The Harris–Benedict equation (also called the Harris–Benedict principle) is a method used to estimate an individual’s basal metabolic rate (BMR) and daily kilocalorie requirements. The estimated BMR value is multiplied by a number that corresponds to the individual’s activity level.
If you remember at the beginning of this story I mentioned BMR.
Basal metabolic rate (BMR) represents a number of calories which your body burns while you are resting.
So, while we are sleeping our body burns energy for the heartbeat, brain functioning, and other internal organs. BMR considers age, height, weight, and level of your daily activities.
The Harris – Benedict equation has two steps.
In the first step, you have to calculate your BMR (basal metabolic rate)
In the second step, you have to multiply your BMR results with the level of your activities.
But, we have to go step by step.
1. BMR calculation:
BMR= 665+ ( 9.6 x body mass in kilograms)+(1.7 x body height in cm)-(4.7 x ages)
655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
Example: If your height is 167 centimeters, your weight is 55 kilograms and your age is 29, then,
BMR= 665+ ( 9.6 x 55)+(1.7 x 167)-(4.7 x 29) which means that the required calorie intake for BMR is 1341 kcal.
BMR= 66+(13.7 x body mass in kilograms)+(5 x body height in cm)-(6.8 x ages)
66 + (6.23 x your weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
Example: If your weight is 100 kilograms, your height is 190 centimeters and your age is 40, then,
BMR= 66+(13.7 x 100)+(5 x 190)-(6.8 x 40) which means that the required calorie intake for BMR is 2014 kcal.
And here comes the second part.
2. Now, you have to multiply these results with the level of activities.
You have to find where you are in this table, or basically find what’s adequate for your lifestyle.
1.0 – You are sitting, sleeping, with no physical activity at all
1.2 – Very light physical activity
1.4 – Light physical activity, walking at least once a day
1.6 – Exercising a few times during the week (most common)
1.8 – Hard work and exercising twice a day
2.0 – hard work and hard training regime every day
Now, you have to multiply the results from the BMR equation with the level of your activities.
For example, if your BMR result was 1341 kcal/per day and your level of activity is 1.6 the result will be:
1341 x 1.6 = 2145 kcal/per day
That means that your body, combined with your lifestyle requires 2145 kcal/per day (example).
NOTE: This is framework data and it serves for information purposes. The results of the equation can vary and they depend on many different factors. If you have any doubts consult your nutritionist.
How to count calories to lose weight?
When you calculate your daily calorie requirements then you can start with your calorie deficit plan.
First, you have to set up your goal – I want to lose X pounds in Y time.
It is important to know that 1 pound of fat has about 3500 calories.
So, if you want to lose 5 pounds of fat than you should create a 17500 calorie deficit. If you want to lose 5 pounds in one month than your calorie deficit should be 17500 calories in 30 days. That means that your daily calorie deficit has to be 583 calories.
The difference between the calories you intake and the calories you burn (BMR + exercising) has to be 583 calories. Or, you could eat 583 calories less than your daily requirements based on the equation mentioned above.
So, if you consume 2500 calories per day then in order to lose 5 pounds of fat in a month you need to consume only 1917 calories per day. Or, you may split those 583 calories – consume just 300 calories less and burn the remaining 283 through exercising. This is much better and you will get better long term results.
SEE: HOW MUCH WEIGHT CAN YOU LOSE IN 2 WEEKS?
Here you can see what you have to do to burn 100 calories.
How to burn 100 calories?
Swimming: 8 mins
Running: 12 mins
Jogging: 14 mins
Walking: 26 mins
Maybe all the numbers seem complicated right now, but you should consider calorie counting as a game.
Compete with yourself.
Set up goals high and try to reach them.
How to count calories in food?
These days food labels are fulfilled with food information, so if you prepare your food you can easily calculate how many calories you eat per day by reading from the label.
If you eat outside then you should ask the waiter to give you a menu with the exact calorie data for each meal.
For example, McDonald’s has had an exact calorie data for each meal for years.
How to count calories to lose weight – 8 additional tips:
- Set up your goal – Setting up goals is a challenge and source of motivation which can help you with healthy weight loss. Of course, you shouldn’t have unreal expectations, like fitting into a super tight dress or pants only after a month. You should focus on positive sides that will give you a healthy, slim body.
- Eliminate all the junk food from your home and replace it with fresh snacks – apples, bananas, oranges.
- Read food labels – that way you will be able to count calories.
- The recommended weight loss per week is about 2 pounds. Don’t exaggerate with losing weight.
- Do not starve yourself. To create a calorie deficit it doesn’t mean you should starve. You should consider 50% less calorie consumption and 50% burning calories through exercising.
- Do not decrease your daily calorie intake by more than 600 kcal per day, it will be hard to follow this in the long run.
- Consumption less than 1200 calories a day is out of the question.
- Consult your doctor or nutritionist if you have some doubts.
So, what is a bottom line?
Although some try to underestimate the counting calories method, when it comes to weight loss calories do count.
But, you need to know that not all calories are equal.
It’s not the same if you eat 100 calories of vegetable and 100 calories of french fries.
The calorie deficit approach doesn’t mean that you can eat whatever you want.
A balanced diet and regular exercising are still essential when it comes to weight loss.
Eat zero-calorie foods, vegetables, high fiber foods, fruit and count macros.
If you count calories you can follow how much you eat, but still, that doesn’t mean you will be informed about the quality of your diet. (2)
The best thing to do is to include the least processed foods from plants or animals in your diet.
Keep in mind that calorie counting is not suitable for everyone, but many people find it really effective for losing weight and staying fit.
READ MORE: LOSE WEIGHT FAST WITH THE BEST DIET PILL