Calorie calculation to lose weight, Calories are a measure of energy. It refers to the capacity of nutrients to provide energy to the body. The unit usually used is “kcal” (kilocalorie) or “cal” (calorie). Kilocalories are the equivalent of 1000 calories and are more commonly used to express nutritional values.
The body converts the calories it receives from food into energy and uses this energy for basic metabolism, activities and other functions of the body. Each nutrient has a specific caloric value:
- Carbohydrates: 1 gram of carbohydrates provides approximately 4 kilocalories (kcal) of energy.
- Proteins: 1 gram of protein provides approximately 4 kilocalories (kcal) of energy.
- Fats: 1 gram of fat provides approximately 9 kilocalories (kcal) of energy.
- Alcohol: 1 gram of alcohol provides approximately 7 kilocalories (kcal) of energy.
- The calorie content of foods is determined by the amount of carbohydrates, proteins and fats they contain. The amount of calories the body needs may vary from person to person and depends on factors such as age, gender and activity level.
When creating a balanced nutrition program, it is important to consider the amount of energy the body needs. Excessive calorie intake can lead to weight gain, while insufficient calorie intake can lead to weight loss. Therefore, it is important to pay attention to calorie intake to live a healthy life.
Calorie calculation to lose weight
To lose weight, you basically need to consume fewer calories than your body’s daily energy needs. In this case, the body will produce energy using the fat it stores and weight loss will occur.
Steps in the weight loss process may include:
Calculate Your Baseline Metabolic Rate: This refers to the base amount of energy your body needs at rest. This amount depends on factors such as age, gender, weight and height. Many online calculators can calculate this value.
Determine Your Target Weight: Determine your target weight and calculate how many kilos you need to lose to reach this weight.
Adjust Your Daily Calorie Intake: Determine your daily calorie intake. This is done by considering your base metabolic rate and how quickly you want to lose weight to reach your goal weight.
Follow a Balanced Diet: It is important to balance your calorie intake. Carbohydrates, proteins and healthy fats are the cornerstones of a balanced diet. A diet consisting of fresh fruits, vegetables, whole grains and protein sources is preferred.
Exercise: Exercise can speed up weight loss and tone the body. Both cardiovascular exercises (running, walking, swimming) and resistance training (weight training) can be beneficial.
Eat Small Portions Frequently: Small, frequent meals can boost your metabolism and reduce the tendency to overeat.
Don’t forget to drink water: Water keeps your metabolism working properly and helps you feel full.
Adopt a Balanced Lifestyle: Adequate sleep, avoiding stress and establishing healthy habits also support the weight loss process.
Daily calorie calculation
There are some criteria for calculating daily calorie needs. Balanced nutrition and sports activities are especially important for this calculation, which varies according to each person.
The Basal Metabolic Rate (BMR)=
10 * weight (kg) + 6.25 * height(cm) – 5 * age(y) + 5 for (man)
10 * weight(kg) + 6.25 * height(cm) – 5 * age(y) – 161 for (woman)
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
- If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
- If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
- If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
- If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
- If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
For example If you are sedentary, and your BMR equal 1745 so the total number of calories you need in order to maintain your current weight = 1745*1.2 = 2094.