You can buy books that list calories per serving for many foods. How can you meet your daily calorie target? One approach is to add up the number of calories per serving of all the foods that you eat, and then plan your menus accordingly. Eating too few calories can endanger your health by depriving you of needed nutrients. However, calorie intake should not fall below 1,200 a day in women or 1,500 a day in men, except under the supervision of a health professional. In order to lose at least a pound a week, try to do at least 30 minutes of physical activity on most days, and reduce your daily calorie intake by at least 500 calories. If you are sedentary, you will also need to build more activity into your day. If you need 2,325 calories a day to maintain your current weight, reduce your daily calories to between 1,325 and 1,825. To lose weight, you will need to get below that total.įor example, to lose 1 to 2 pounds a week - a rate that experts consider safe - your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories. If you multiply 155 by 15, you will get 2,325, which is the number of calories per day that you need in order to maintain your current weight (weight-maintenance calories). Let's say you're a woman who is 5 feet, 4 inches tall and weighs 155 pounds, and you need to lose about 15 pounds to put you in a healthy weight range.
Moderately active means getting at least 30 minutes of physical activity a day in the form of exercise (walking at a brisk pace, climbing stairs, or active gardening). Doing this requires a few simple calculations.įirst, multiply your current weight by 15 - that's roughly the number of calories per pound of body weight needed to maintain your current weight if you are moderately active. To do so, you need to know how many calories you need to maintain your current weight. Start by determining how many calories you should consume each day.
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But a basic understanding of how to tip your energy balance in favor of weight loss is a good place to start. As this report details, a range of influences can affect how people gain and lose weight. If only it were that simple! As most dieters know, losing weight can be very challenging. Other factors that can be considered in the calculation include the thermic effect of food, though this is not always factored into the calculation, and has a relatively smaller impact than BMR and activity level.Eat less, exercise more.
Once BMR is calculated, it is typically multiplied by an activity level factor, which is based on factors such as exercise and whether a person has a sedentary or very active job. They are generally pretty similar, but the Katch-McArdle Formula, for example, which takes metabolic activity (resulting from differences between lean body mass and body fat) into account, can be more accurate for lean persons. Some of the more commonly used equations for estimating BMR include the Mifflin St-Jeor Equation, Harris-Benedict equation, and Katch-McArdle Formula. This includes physical characteristics such as age, gender, height, and weight. The calculation usually begins with an estimation of basal metabolic rate (BMR), which is based on the use of equations that have been developed for this specific purpose. TDEE is calculated based on the factors described above. Protein, for example, has a far larger thermic effect than dietary fat, since it is more difficult to process. It is sometimes estimated as 10% of food energy intake, but this can vary significantly depending on the type of food consumed. The thermic effect of food, also referred to as specific dynamic action, is the amount of energy required by the body to process and use food. These factors are more specifically referred to as the thermic effect of activity, and non-exercise activity thermogenesis (energy expended for non-sleeping, eating, or sports-like exercise). This includes deliberate exercise as well as other activities that a person may undergo as part of their job or typical daily activities. In other words, it is the minimum energy needed to maintain a person's vital organs only.Īctivity level is a factor that is based on the amount of activity a person undergoes. More often, it is estimated using factors such as a person's basal metabolic rate (BMR), activity level, and the thermic effect of food.īMR is a person's energy usage rate while at rest in a temperate environment when the digestive system is inactive. TDEE is hard to measure accurately and varies day by day.
It is the total energy that a person uses in a day. TDEE stands for total daily energy expenditure. Related: BMI Calculator | Calorie Calculator | Macro Calculator
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