After several inquiries to the email about how to calculate the daily calorie I decided to write this article. I hope some things will be at least a little clearer.
Before entering any dubious breakdowns, I would just like to say that this is generalization and it makes no sense to count every calorie you have entered. The recommended daily intake varies from person to person and may be affected by several factors, from day to day stress. In the rest of the text I will try to clarify some things about nutrition and calories.
What are calories?
Calories are a unit of energy value for food and are labeled with the abbreviation kcal. Viewed from the side of physics, they represent the amount of energy needed to bring 1 gram of substance to change the temperature by 1 degree Celsius. On products besides calorific value and measure in Joululas [Đulim], they are related to formula 1 kcal = 4.184 J.
Where to enter calories?
All foods differ in the amount of nutrients, meaning each food has a different amount of protein (proteins), carbohydrates, and fat. To find out more easily, look at the following calories:
1 gram protein = 4 kcal
1 gram of carbohydrate = 4 kcal
1 gram of fat = 9 kcal
If you have the calorie intake you have to intake daily, then you will be able to easily see that with a small amount of fat you will quickly inject a lot of calories and you will not be so disgusted.
In other words you have to spend more than double energy to consume 1 gram of fat instead of 1 gram of protein or carbohydrates.
Athletes are advised to take about 3 grams of protein per kilogram of weight per day. It would be optimal if 40-60% of the diet was protein, 15-20% fat and the rest of the carbohydrates.
How to calculate how much calorie I need?
To calculate this, you need 2 data.
Your first Basal Metabolic Rate (BMR) or the number that tells how much your body consumes calories in the day while it is idle. You can easily calculate this by the formula: BMR = your weight in kg x 20kcal. You can get a more accurate calculation using the following formula:
For women: BMR = 655 + (9.6 x weight in kilograms) + (1.8 * height in centimeters) - (4.7 x years)
For men: BMR = 66 + (13.7 x weight in kilograms) + (5 * height in centimeters) - (6.8 x years)
The second parameter is the amount of energy you spend on your physical activity (TDEE, Total Daily Energy Expenditure). The framework value is calculated by selecting from the following list:
spend most of your time sitting (for example, without office work training): 1.2
little active (eg exercising with a slight intensity 1-3 times a week): 1.375
moderately active (eg exercising 3-5 times a week with moderate intensity): 1.55
extremely active (eg training with high intensity 6-7 times a week): 1.725
Extremely active (eg, daily high-intensity exercise combined with difficult physical work): 2
Finally, we can now calculate your daily calorie consumption: (BMRxTDEE) x1.1. These 10% are added in the end because about as much energy is needed to feed the food.
How many calories can you enter in the definition?
Using lipid formulas above calculated, you are recommended caloric intake and you take 200-600 kcal to start consuming energy stored in fat deposits. More than that, it's not healthy because apart from not having energy in the long run, you can harm your metabolism and health in general.
How many calories do you take on weight?
When you simply need to spend more on your weight than you spend, add up to 5-20% more calories to the calculated count.
Is not that right? I know that 100 "experts" have 200 ways to settle a diet, but this way is at least the easiest and the easiest way to understand. I hope you will be easier to exchange and adjust your diet now.
Have fun :)