Calorie Counting
Habits aren’t always bad; some are actually beneficial. One such habit is counting calories.
As we know, calories are the amount of energy obtained from food and used to perform various activities.
Simply put, people eat, and their bodies convert food into energy, which allows all organs to function properly.
The body needs energy to maintain normal respiratory function, heart rate, body temperature, and a regular heartbeat.
All foods have their own specific composition of nutrients. It is essentially similar across many foods, but the proportions vary.
Every food contains: water, proteins, carbohydrates, fats, vitamins, and minerals.
Water makes up the largest portion of the composition, with the exception of grains and other dry foods, which are later rehydrated. The remainder consists of proteins, fats, and carbohydrates in specific proportions that provide the body with energy.
Macro- and micronutrients make up a negligible portion. When broken down, 1 gram of fat releases 9 kcal, while carbohydrates and proteins release approximately 4 kcal each.
Just as the composition of fats, proteins, and carbohydrates varies across different foods, so does their nutritional value, even though the difference is not significant. Furthermore, even when completely at rest, the human body burns approximately 1,300–1,900 kcal per day.
Calculating Your Daily Calorie Intake
How do you calculate your daily calorie intake? It’s easy and simple. Multiply your weight (in kg) by 24 to get your basal metabolic rate (BMR).
Then multiply that number by a factor that depends on your activity level throughout the day:
- for light activity and a sedentary lifestyle – 1.2.
- for moderate activity and an active lifestyle – 1.5.
- for intense, heavy activity or sports training – 1.8.
Multiply this by your activity level to get your personal daily calorie expenditure. As you can see, the calorie calculation formula isn’t complicated.
The daily requirement is the optimal amount of calories needed for the body to function comfortably and steadily. If the number of calories exceeds the standard level, the body will store the excess as fat, which it will draw upon when necessary (during a calorie deficit).
If calorie intake drops suddenly, the body will draw on not only fat reserves but also muscle reserves, since muscle protein is also a source of energy. People who have decided to lose weight should limit their calorie intake to no more than 500 calories per day.
41Consuming fewer than 1,200 calories per day is not recommended, as it is harmful to your health. Such a drastic reduction in calories is acceptable only for short-term fasting or starvation diets, but you need to prepare for this well in advance.
Why count calories?
Every day, people consume far too many calories, even if they eat little, because the calorie content of foods varies. And in addition to the main meals, you should take into account light snacks throughout the day.
As calories accumulate, many inevitably turn to weight loss and go on diets.
The principle behind all diets is the same: reducing caloric intake and creating a balanced menu to provide the body with the necessary nutrients.
The downside of diets is that they often involve foods that are either too expensive, hard to find, or simply lead to a constant feeling of hunger. This raises the question: why put your body through this?
Indeed, why not start the weight loss process right away by counting calories in foods and gradually easing the burden on your body? An online calorie-counting service can really help with this. And feel free to eat what you like, just in moderation.
CALORIE COUNTING // I Want to Lose Weight! Stage 2 Episode 5 (50)
Counting Calories Correctly
Before buying a product in a store, check the nutrition facts on the package for the calorie content per 100 grams of the product or for the entire item.
To calculate calories: multiply the weight of what you’ve eaten by the calorie content. For example, milk (2.5% fat) has 54 kcal. Drinking a glass of milk (250 g) will give you 54 × 250 ÷ 100 = 135 kcal.
Calculating the calorie content of prepared meals is much more difficult; for this, it’s best to use special programs or tables. And if you cook yourself, buy a cookbook with pre-calculated calorie counts.
For high-quality and effective control over calorie intake, you need to:
- Keep a daily calorie log.
- Record the foods you eat, their calorie content, and your physical activity (or lack thereof) every day to better adjust your energy intake and carefully analyze your body.
- Digital scales for weight monitoring and determining the calorie content of meals.
- A reference guide to food calorie counts in the form of a printed calorie chart or a mobile app.
- A calculator for convenient calculations.
- Perseverance and patience are key to getting through the initial stages and seeing it through to the end.
Counting calories for weight loss is inexpensive and easy for anyone to understand, and the benefits of this habit are enormous. By adopting this habit, you’ll enjoy good health, self-esteem, and a great mood!
Photos of weight loss results from counting calories
