Calories: Body | Needs | Function Properly

Thermal Rate: A unit of measurement that nutritionists use to measure the energy in foods and beverages. The greater the height and weight, the greater the need for calories. Nutritionists agree that a gram of protein generates 4 calories, a gram of carbohydrates produces 4 calories, and a gram of fat generates 9 calories.

Here's the formula for calculating the calories your body needs:

Male metabolic rate:

(10 * weight in kilograms) + (6.25 * height in centimeters) - (5 * age in years) + 5

Female metabolic rate:

(10 * weight in kilograms) + (6.25 * height in centimeters) - (5 * age in years) - 161

Let us assume that your height is 180 centimeters, you weigh 100 kilograms, you are 24 years old, and you follow a sedentary lifestyle (i.e., do not exercise or perform little muscular effort).

(10 * 100) + (6.25 * 180) - (5 * 24) + 5 = 1907.5 calories

The total calories amount is calculated by multiplying the above value by the physical activity factor, as follows:

So, 1907.5 * 1.2 = 2289 calories.

Activity Factor:

It’s a value that depends on exercise. We have four categories:

• 1.25 for those who follow a sedentary lifestyle.
• 1.375 for those who follow a light-exercise lifestyle.
• 1.55 for those who follow a moderately active lifestyle.
• 1.725 for those who follow a very active lifestyle.

Based on the example above, the number of calories you need to maintain your current weight without gaining weight is 2,289 calories per day.

For weight loss, you should reduce your calorie intake by approximately 500 calories per day to lose half a kilogram of weight at the end of the week, or reduce it by 1,000 calories per day to lose 1 kilogram per week. However, doctors advise against reducing weight by more than 1 kilogram per week to maintain vitality.

Thus, you can eat approximately 2289 - 500 = 1700 calories per day to lose half a kilogram in one week. It’s better to set smaller goals that are consistent rather than aiming too high and getting discouraged.

A good approach is to have 3 meals and 2 snacks daily: breakfast, lunch, dinner, and two snacks (one between breakfast and lunch, and the other between lunch and dinner). Avoid eating anything after dinner to prevent weight gain.

How do I know the percentage of calories in my diet?

An easy diet program can help you calculate calories without needing to do the math manually, making it easier to track your calorie intake.

What about exercise?

No weight loss program is complete without exercise. To prevent flabbiness and tone your body after losing weight, aim for a brisk walk of 30 to 60 minutes a day to burn excess fat.