How to Count Calories
A way to check your calorie intake, normally aimed at balancing your Body Mass Index (BMI) is referred to as Calorie Count.
Prior to counting with your calorie counts, you must determine beforehand the amount of calories needed by your body to perform daily activities. The young and minors are normally not recommended to much bother about excessive food & fluid intake. All you need to cater for is to consult a pediatrician to reduce your young one’s weight.
In order to calculate a specific number you ought to determine your current height, weight, sex and age. This specific number is termed as Basal Metabolic Rate (BMR), i.e. the magnitude of energy needed by your body to perform life activities. Following formulae are used to calculate BMR for adults:
- For Men: 66 + (6.3 x Weight in Pounds) + (12.9 x Height In Inches) – (6.8 x Age In Years)
- For Women: 655 + (4.3 x Weight in Pounds) + (4.7 x Height in Inches) – (4.7 x Age in Years)
Workout the figures within the brackets prior to adding and subtracting for the result as per arithmetical rule. The product is your BMR — the maximum number of calories you need to retain to have a balanced weight.
Having calculated the BMR, you will require determining another factor. Normally, it takes just 3500 calories to acquire a pound and vice versa.
To lose weight you will simply have to subtract 3500 out of your already calculated BMR value. The difference so calculated must be equal to the number of calories you require to shed weight. Now add the figure 3500 to your BMR in order to gain weight. Bear in mind that you ought to do this steadily, i.e. without displacing 7000 calories out of your diet at once. The steadier you are in losing calories, the more probably the weight will offset.
Note down any significant weight reduction, you already know how to re-calculate your BMR and your prescribed calorie intake again to adjust according to the new value. This is all what you can elicit from BMR value. Your calorie requirements are also determined on the basis of other factors such as the level of activity and metabolic rate. It would be much advisable if you consult a dietician or physician prior to proceeding with a progressive decrease of calorie intake.
Notice the nutritional merits in your diet schedule; most probably, they will contain the amount of calories per pack. You should make sure that you know how many servings each pack is containing. For instance, if a certain product contains 60 calories a serving and the package contains three servings, the calorie count of the entire pack would be logically 180 calories.
The packs that do not carry nutritional facts with them detailing raw meat products and the produce, there are a number of websites that display information about the number of calories contained therein.
Oil consumed in frying and syrup also put on extra “empty” calories, therefore be vigilant about them. Grilling or steaming your food is the proper way to cook it without there being any addition of fat producing items.
Maintain a notebook of your regular edible intake, endorsing calorie count for each item.
Filed Under: General Health