Calories are an index like a measure of how you balance your nutrition every day, improving your body’s shape. Understanding how to calculate food will help you balance the appropriate amount of food every day. Let’s refer to the information in the following article, My Auris will help you get an accurate calculation, while also highlighting some necessary notes.
Learn information on how to calculate calories in food
According to experts, the way to calculate calories in food will be calculated by the total mass of 3 types of substances: Starch – Carbohydrate, fat – fat, protein – protein. The amount of calories from each of these substances will be specifically measured in the laboratory and determined as follows:
- 1g carbohydrate: Releases 4 kcal (calories)
- 1g protein: Releases 4 kcal (calories)
- 1g of fat: Releases 9 kcal (calories)
Thus, fat will be produced with the most calories, providing the most energy. Containing the same amount of fat, two different foods will provide different types of fat.
Therefore, you need to pay attention to choosing foods that contain healthy fats, even though they have the same amount of calories. Similar to starch or protein, you also need to pay attention to the choice above.
Through the calorie calculation of each type of substance, if you know how many grams of starch, protein, and fat a specific food contains (information is usually written on the product packaging), you will be able to calculate the specific amount of calories in a food. product.
For example, one ounce of lean meat – 100g will provide a calorie count of 100*4=400 kcal (lean meat will usually provide mainly protein). However, there is inevitably some fat in this type of meat, so the actual calories will be more.
Why do we need to count calories in food?
Each person’s body in a state of energy deficiency or excess energy has certain consequences. Currently, many people are not paying attention to nutritional ingredients, as well as the amount of calories in each type of food and how to calculate calories in food.
However, with the current situation, many people who are overweight or underweight are losing control. increasing today, along with low health care awareness. This will cause many unpredictable health consequences in the future.
To put it simply, if you want to gain weight, you will need to increase the amount of calories you eat, which means you will have to increase your food intake Minimize the amount of calories needed. For those who want to maintain weight, maintain calorie intake and balance the amount of calories the body needs to burn.
How to calculate the number of calories the body needs every day
To know how to calculate calories in food to help you gain or lose weight, you need to know how to calculate the amount of calories your body needs each day. Currently, the formula used is TDEE = Activity level * BMR
Actually, each person’s activity level will be different, you can choose your level through certain suggestions:
- Doing office work, or people with little exercise habits = 1,232.
- People who can exercise about 1 to 3 days per week – 1,411.
- Exercise every day, or exercise at a high intensity about 3 to 4 times per week = 1,591.
- People who exercise at a high intensity, about 6 to 7 days per week = 1,771.
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- Men’s BMR = (10* body weight) + (6.25 * height) – (5 * age) + 5
- Women’s BMR = (10 * body weight) + (6.25 * height) – (5 * calculated age) – 161.
You need to note that body weight needs to be calculated in kg, height in cm and age will be calculated. by year. When you know the amount of calories in food, the amount of calories your body needs to take in every day. Through that, calculating calories in food to gain or lose weight will become easier than ever. If you want to gain weight, you just need to intake more than the TDEE index.
Notes when consuming calories without worrying about weight gain
For those looking to calculate calories in food and serve their weight loss needs, here are some notes that you need to remember to make the process go smoothly and effectively:
Notes when consuming calories without worrying about gaining weight - Avoid skipping breakfast: A breakfast rich in protein and fat can help you feel full longer and reduce cravings for snacks during the day.
- Pay attention to using good fats: Increase your diet rich in fiber and healthy fats (Omega-3, 6) found in nuts, beans, avocados, and sea foods. This will help you feel full for a long time, eliminating bad fats.
- Avoid eating 2 hours before going to bed: If you eat a lot 2 hours before going to bed, it not only increases the possibility of accumulating excess fat in the body, but it also makes it difficult for the body to fall asleep. This reduces sleep quality, causing fatigue and weakness.
- Add a variety of fruits and vegetables: Soluble fiber and insoluble fiber found in fresh fruits, cereals, and fruits will help you feel full for a long time, easily digest and the process of gaining or losing weight will take place easily.
- Need to check product labels: When checking the number of calories printed on the packaging of each food. This will help you know exactly how many calories you will consume.
- When eating, use small dishes: This will reduce the amount of food.food and calories absorbed into the body.
- Build scientific diets: When you want to gain or lose weight, building a menu with healthy dishes for a week is indispensable. You need to list the foods you need to buy and when buying, you should only follow this list.
- Increase proper exercise: Regular exercise will help blood circulation, enhance your metabolism and help you digest better. Supports the effectiveness of diet and exercise to quickly improve.
- Drink enough water in a day: 2 liters of water a day not only supports good health but also helps reduce hunger. In particular, water contains no calories so it will not affect each person’s diet plan.
- Do not use stimulants: Alcohol, beer, and soft drinks should be avoided as they have quite a lot of calories. If you crave sweets, choose unsweetened fruit juices to supplement and limit them quickly.
- Note about sleep: Insomnia is a factor that hinders the body’s metabolism, making you sluggish and losing energy. Therefore, pay attention to getting enough sleep and avoid staying up late.
Hopefully the above information can help you know how to calculate calories in food. Each type of food will bring different energy content. Therefore, if you are in the process of losing weight, pay attention to the information printed on the product packaging before buying. At the same time, don’t ignore a suitable exercise regimen, this both improves your health and supports your weight loss process.
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