How to Calculate Calories I Should Consume
Have you ever wondered how many calories you should consume daily? Calculating the right number of calories can be confusing, but it is essential to maintaining a healthy weight. Fortunately, there are simple formulas you can use to determine your calorie needs. In this article, you'll learn how to calculate the calories you should consume to achieve your health and weight goals.
– Step by step -- How Calculate Calories I Should Consume
- Step 1:Calculate your basal metabolic rate (BMR) to determine how many calories you need to maintain your bodily functions at rest.
- Step 2:Consider your level of physical activity and apply an activity factor to determine how many calories you need to maintain your current weight.
- Step 3:To lose weight,subtract 500-1000 calories to your daily consumption. To gain weight,adds 500-1000 calories to your daily consumption.
- Step 4:Keep track of your calorie intake and weight to adjust your intake based on the results you see.
- Step 5:Consult a health professional if you have questions about how many calories you should consume or if you are looking for a personalized plan.
FAQ
How many calories should I consume per day?
- Calculate your Basal Metabolic Rate (BMR)
- Multiply your BMR by the level of physical activity you do
- This will give you an estimate of the calories you should consume per day.
How to calculate my Basal Metabolic Rate?
- Use the Harris-Benedict formula: Men: 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years). Women: 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years)
- This is your BMR, that is, the calories you need to maintain vital functions at rest.
What level of physical activity should I choose to calculate my calories?
- Sedentary: little or no exercise
- Lightly active: light exercise 1-3 days a week
- Moderately active: moderate exercise 3-5 days a week
- Very active: intense exercise 6-7 days a week
- Extra active: very intense or daily physical exercise and active work
- Choose the level that best suits your daily activity.
How can I control my calorie consumption?
- Keep a food diary and record everything you consume throughout the day
- Use mobile apps or online tools to calculate food calories
- Consult a nutritionist to get specific guidance.
How many calories should I consume to lose weight?
- Calculate your BMR and subtract approximately 500 calories
- Consider exercising to increase your calorie deficit
- Remember not to drastically reduce calories, as it can be harmful to your health.
How many calories should I consume to gain weight?
- Calculate your BMR and add approximately 500 calories
- Perform strength exercise to promote muscle development
- Consult a professional if you need specific guidance to gain weight in a healthy way.
How do I know if I am consuming the right amount of calories?
- Pay attention to your energy level and how you feel during the day
- Keep track of your weight to see if there are any significant changes
- Seek professional guidance if you have concerns about your caloric intake.
What is the importance of calculating the calories I should consume?
- Helps maintain a healthy weight
- It is essential to achieve weight loss or gain goals.
- It allows you to keep track of nutrition and health in general.
How can I know how many calories a food has?
- Read the nutritional information on the food's packaging
- Look up calorie charts online or use mobile apps
- Consult a nutritionist to learn how to accurately estimate the calories in foods.
What happens if I don't consume enough calories?
- There may be nutrient deficiencies
- Metabolism can slow down
- Health problems such as fatigue, dizziness and weakness may be experienced.