For those who want to improve their weight, understanding the correct way to calculate calories in the food they eat is the golden key to deciding whether their plan to improve their physique will be successful or not. To know the most accurate calculation, please refer to the information provided by My Auris. Grasping enough, correct and accurate information will help you effectively improve your physique.
Learn how to calculate calories in food accurately
A simple way to calculate calories in food is to rely on nutritional information provided on food labels, or through other reliable sources. Typically, nutritional databases of health organizations or mobile nutrition applications. Specifically, there are calculation methods:
Learn how to accurately calculate food calories
Calculate manually
Everyone can Absorb calories through foods, as well as drinks. Different nutritional ingredients in food will provide different calorie content. Specifically:
1g of carbohydrates: Provides 4 calories
1g protein: Provides 4 calories
1g fat: Provides 9 calories
Or there is a simpler formula:
Carbohydrate calories = grams of carbohydrate * 4
Calories from protein = grams of protein * 4
Calorie content from fat = number of grams of fat * 9
From there, you need to know how many grams of carbohydrate, protein, and fat that food can provide, then you can easily calculate the calorie content that that food provides to the body. can.
Through the nutritional composition table
With foods produced in the processindustrial process, you can quickly look at the nutritional ingredients table printed on the packaging to know exactly how many calories this food contains.
Through the smart application
Today, with the stronger development of science, the quality of human life is also increasingly improved. To be able to calculate the calories in food, you can install some applications on your phone to make it easier to calculate the calories in foods. From reputable applications, it will often use data compiled from reliable sources of the Institute of Nutrition, thereby helping you control more easily and accurately.
How to accurately calculate the amount of calories you need to intake each day. day
In addition to knowing how to calculate the calories in food, you also need to know how to calculate the calories you need to intake every day to serve your weight loss and weight gain process well. It will all be based on basic energy needs – BMR and daily physical activity. Specifically:
Metabolic rate – BMR formula
Metabolic Rate – BMR Formula
BMR The index represents the minimum energy level to maintain metabolic activity in the body. In other words, this index will help you know the amount of calories your body will need to maintain life.
Normally, BMR will depend on age, gender, weight, height and does not depend on the frequency or level of physical activity of each person. The higher this index, the more calories the body consumes.
In addition, the BMR index also helps you determine the amount of calories needed to serve the process of losing or gaining weight. There are many ways to calculate BMR index, the most common are:
Specifically: N: weight (kg), C: height (cm), T: age
How to calculate the amount of calories to load – Through the TDEE formula
TDEE – An index that shows the total amount of calories the body consumes each day, meaning TDEE is the necessary amount of calories you need to eat during the day, to maintain the same weight.
It will be different from BMR, TDEE includes energy levels. that you need to digest, live, play, study, play sports, etc. Therefore, for the same individual, the TDEE index will usually be 15 to 30% greater than the BMR.
To calculate the TDEE index, you will need to know the BMR index and the R coefficient. define:
People with limited mobility, usually the elderly or people who work a lot in formal environments, R = 1.2
Sedentary people: Exercise 1 to 3 times a week, R = 1.375
Moderate athletes: Exercise 3 to 5 times a week, R = 1.55
Highly active people: Exercise regularly, 6 to 7 times a week, R = 1,725
High-intensity exercisers: Exercise twice a day, R = 1.9
Therefore, the formula to calculate TDEE index: TDEE = BMR * R.
According to the Recommended Nutritional Needs for Vietnamese people from the Ministry of Health, it is necessary to calculate the number of calories in food and calculate the amount of calories consumed. Specifically, there will be a table summarizing the average calorie energy that you need to intake into your body every day:Average calorie intake
Gender
Age
Sedentary
Moderately active
Active tall
Women
19 – 30
2000
2000 – 2200
2400
31 – 59
1800
2000
2200
60+
1600
1800
2000 – 2200
Men
19 – 30
2400
2600 – 2800
3000
31 – 59
2200
2400 – 2600
2800 – 3000
60+
2000
2200 – 2400
2400 – 2800
You should note that these are estimates for reference only. The amount of calories each person needs to take into their body will depend on their age, gender as well as their activity frequency.
How to balance calories during the day
To have To balance your calorie intake during the day, you will need to calculate and control the calories in food and the calories you consume through physical activities. Here are some ways to balance your daily calories:
How to balance calories during the day
Energy balance
Energy balance is the balance between the energy absorbed through eating and the energy consumed through exercise and daily activities.
How to balance energy in a day
If you want to maintain your current weight and shape, the amount of calories absorbed must be equal to the amount of calories burned (Energy In = Energy Out).
If you want to lose weight, then Energy In
If you want to gain weight, Energy In > Energy Out.
Hopefully the above information can help you better understand how to calculate calories in food along with how to calculate calories in your body. Through these basic calculation steps, you will determine how much you should load and what you should limit. All will help your weight loss or weight gain process take place effectively. At the same time, limit the impact on general health and limit the risk of harmdangerous logic.
