What is the exact number of calories I should be eating each day?
Calories in vs. calories out… Here's the easiest and most reliable technique to predict whether you'll put on or lose weight: • You will gain weight if you consume more calories than you burn; conversely, if you consume fewer calories than you burn, you will experience a calorie deficit and lose weight. Generally speaking, you can lose weight regardless of the kind of diet you're following (Paleo, Keto, Atkins, etc.) as long as you can keep track of the calories you're consuming compared to the calories you're burning. Although the math is rather straightforward, you may find it difficult to determine how many calories you should be consuming each day. This is the precise daily calorie intake that you should be following.
How to calculate your ideal calorie count
A few variables affect how many calories you should consume in a given day:
1. Your age
2. Your physique
3. Your total weight
4. Your gender
5. How energetic are you?
6. The goal (maintenance, weight increase, or decrease)
Note down the first six responses. Acquired them? Alright.
The Harris-Benedict Method will then be used to determine your Basal Metabolic Rate (BMR).
Simply said, BMR is the amount of calories your body requires to carry out essential life-sustaining processes. You would therefore still need to consume the amount of calories indicated by your BMR even if all you wanted to do was sit in a chair and breathe.
The method for determining your BMR is the Harris-Benedict Method. The formula is as follows (use pounds and inches):
• Males: 66 + [weight × 6.2] + [height × 12.7] - [age × 6.76]
• Females: 655 - [4.7 × height] - [4.7 × age] + [4.35 × weight]
Assume you are a sixty-year-old, 200-pound, six-foot-tall male who engages in moderate physical activity.
1,815 calories would be your BMR.
[1,815 BMR] = 66 + [1,240] + [914] – [405]
Finally, we must take your lifestyle and physical activity into consideration.
Multiply by 1.2 for sedentary behavior, 1.3 for moderate activity, and 1.4 for very active behavior.
Using our example again, we may multiply our 1,815 BMR by 1.3 to obtain 2,360 calories.
A sixty-year-old guy who weighs 200 pounds, stands six feet tall, and engages in moderate physical activity has to consume 2,360 calories per day to stay at his current weight.
Let's do the same calculation for a 55-year-old active woman who stands 5 feet 6 inches tall and weighs 165lbs:
BMR = 655 + [718] + [310] – [259]
Now that we multiply by 1.4 due to her high level of activity, we obtain 1,994 calories.
A 55-year-old, 5'6" lady who is very active should consume 1,994 calories per day to stay at her current weight.
Very cool, huh?
Take 200 calories from your total in order to achieve a caloric deficit and lose weight.
Can you figure out how many calories you should be consuming? Take out the calculator on your phone and enter the above calculation.
What to do next is as follows:
To achieve your goals, use your optimal daily calorie intake
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