Do you want to know how many calories you need per day? It is important to understand how much energy we need to maintain our body working correctly. How do I know how many calories I need? It is a key aspect to having a balanced and healthy diet. By determining the amount of calories that is right for you, you can reach your weight goals, maintain needed energy, and improve your overall well-being. In this article, we will provide you with useful information and practical tips so that you can calculate your calorie needs accurately and effectively.

– Step by step -- How to Know the Calories I Need

How to know the calories I need

• Step 1: Calculate your basal metabolic rate (BMR).
• Step 2: Determine your level of physical activity.
• Step 3: Apply the activity factor to your BMR.
• Step 4: Consider your weight goals.
• Step 5: Consult with a health professional.

Step 1: Calculate your basal metabolic rate (BMR)
To know how many calories you need, you must first calculate your basal metabolic rate (BMR). BMR is the amount of calories your body needs to function at rest. You can find calculators online that will help you determine your BMR. You will have to enter your age, gender, height and weight. Once you get your TMB, save it because you will need it in the next step.

Step 2: Determine your physical activity level
The next step is to determine your level of physical activity. This means taking into account how much you exercise or how active you are in your daily life. You can be sedentary, slightly active, moderately active or very active. Choose the option that best describes your activity level.

Step 3: Apply the activity factor to your BMR
Once you've determined your BMR and physical activity level, multiply them to get the number of calories you need to maintain your current weight. For example, if your BMR is 1500 calories and you are moderately active, multiply 1500 by the activity factor corresponding to the moderate activity level (for example, 1.55). The result would be 2325 calories.

Step 4: Consider your weight goals
If you aim to lose or gain weight, you must adjust the amount of calories you consume daily. To lose weight, you should create a calorie deficit by consuming fewer calories than you need. To gain weight, you would have to create a caloric surplus by consuming more calories than you need. Consult with a health professional to get specific recommendations based on your goals.

Step 5: Consult with a health professional
If you have questions or need more guidance about the calories you need, it is always advisable to speak with a health professional, such as a doctor, nutritionist or dietitian. They will be able to evaluate your individual situation and provide you with personalized recommendations to achieve your health and weight goals.

Remember that this is just a general guide to help you determine the calories you need. Each person is unique and may vary in their calorie requirements. It's always important to listen to your body and make adjustments as necessary.

FAQ

How do I know how many calories I need per day?

1. Calculate your body mass index (BMI)
2. Determine your level of physical activity
3. Use a formula to calculate your daily calorie needs

What is the formula to calculate daily calorie needs?

1. Harris-Benedict formula: for men: 66 + (13.75 x weight in kg) + (5 x height in cm) – (6.75 x age in years). For women: 655 + (9.56 x weight in kg) + (1.85 x height in cm) – (4.68 x age in years).

How can I determine my level of physical activity?

1. Identify your activity level: sedentary, slightly active, moderately active, very active.
2. Assign an activity factor to your level: sedentary (1.2), slightly active (1.375), moderately active (1.55), very active (1.725).

What are the factors that influence caloric needs?

1. Age
2. Gender
3. Weight :
4. Height
5. Physical activity level

How can I increase my calorie intake?

1. Increase portion sizes
2. Add high-calorie foods to your meals
3. Opt for more calorie-dense foods
4. Add healthy fats to your meals

How can I reduce my caloric intake?

1. control the portions
2. Choose low calorie foods
3. Reduce consumption of processed foods and sugars
4. Drink water instead of sugary drinks

How can I maintain a healthy calorie balance?

1. Choose a balanced and varied diet
2. Enjoy regular exercise
3. Monitor your caloric intake and make adjustments if necessary
4. Seek professional support and guidance if you need it

What are the risks of consuming too many or too few calories?

1. Excess calories: weight gain, obesity, cardiovascular diseases.
2. Calorie deficiency: unhealthy weight loss, lack of energy, nutritional deficiencies.

What is the general daily calorie recommendation?

1. Average caloric intake: 2000-2500 calories a day for women. 2500-3000 calories a day for men.
2. These recommendations may vary depending on age, activity level and other individual factors.

Can I trust mobile apps and online calculators to determine my calorie needs?

1. Yes, as long as you use a trusted source and verify the accuracy of the app or calculator.
2. Apps and calculators can be useful to get a rough estimate of your calorie needs, but it is advisable to consult a health professional for a more precise assessment.

You may also be interested in this related content:

• How to select foods and drinks compatible with Waterminder?
• How do I know if my mask has graphene?
• How to remove calluses from toes?