Each of our bodies always needs to be loaded with food to maintain life well as well as perform daily activities. When we eat, foods are converted into energy. This energy level will be measured in calories. If your body burns more calories, you will lose weight effectively. So if you want to lose weight, first you need to know how to calculate calories to lose weight accurately!
Learn how to calculate calories to lose weight effectively
It’s important that you know exactly how Calculating weight loss calories will support your progress smoothly. At the same time, know exactly how much to take in every day, because this is the most scientific way to help you lose weight. Specifically:
How to calculate what calories should be in each body day
When you want to calculate the amount of calories needed to intake into your body every day, according to experts, you should apply the formula TDEE = BMR * R. Specifically, this formula has:
TDEE is the amount of calories that each person’s body can burn in a day, BMR is the basic metabolic rate, usually BMR will be calculated according to the following formula:
- For men: BMR = 66 + (13.7 * weight) + (5 * height) – (6.76 * age).
- For women: BMR = 655 + (9.6 * weight) + (1.8 * height) – (4.7 * age).
R is the calorie index that reflects your body’s exercise or movement status. This index is currently prescribed by specialized doctors as follows:
- People who work in offices or people who only eat and sleep and do little physical exercise: R = 12
- Lightly active people with exercise frequency from 1 to 3 times a week: R = 1.375
- Athletes with frequency who exercise 3 to 5 times a week, exercise every day: R = 1.55
- People who exercise intensely 6 to 7 days a week, with heavy exercise: R = 1.725
- People who exercise twice a day, do heavy exercise: R = 1.9
Therefore, if you want to know how to calculate calories to lose weight effectively, you need to calculate the amount of calories your body needs to take in to maintain weight. To lose weight, we just need to adjust the amount of calories we need each day to be lower than the amount of calories needed to maintain weight. At this time, your body will use the energy stored in excess fat, so the amount of weight will decrease.
How to calculate calories in food
In addition to knowing how to calculate calories for weight loss, you also need to know how to calculate calories in food to serve the weight loss process effectively. Some foods may contain many different substances. If you know the calories of each substance group, you will easily calculate the calories in foods and on the menu of daily meals.
In the laboratory, the calories of protein, fat, starch, and alcohol were measured as follows:
- 1g carbs: 4 calories
- 1g protein: 4 calories
- 1g fat: 9 calories
- 1g alcohol: 7 calories.
4 tips to support weight loss without worrying about hunger
Through calculating calories to lose weight, you can confidently apply a reasonable diet and lose weight effectively. But reality shows that the biggest challenge for each person when losing weight is the feeling of hunger. If you’re concerned about this, use the following tips to avoid going hungry.
Add lots of protein
When it comes to weight loss, protein is an indispensable nutritional food. Adding protein to the diet is the simplest and most effective way. Researchers also show that protein has the ability to both increase metabolic rate and help curb appetite. Because protein is known to be an essential energy fuel for metabolism, it has the ability to increase the amount of calories burned by 80-100 calories per day. day.
Doctors also say that people who eat about 30% of their calories from protein will eat 441 fewer calories per day. In other words, you can easily increase the number of calories burned and reduce the amount of calories you eat by adding protein to your diet.
On the other hand, protein also helps you fight cravings, which is the worst enemy for dieters. If you consume 25% of your daily calories from protein, it will help reduce obsessive thoughts related to food by 60% and reduce cravings for snacks by 50%.
Avoid using soft drinks high in sugar and fruit juice
Another easy change What you can do is eliminate calories from liquid sugar from your diet, including fruit juice, soda, chocolate milk, or other sugar-containing drinks.
Studies also show that sugary drinks are associated with weight gain and obesity, especially 60% of children will be at risk of weight gain. from diets containing sugary drinks. At the same time, sugary drinks will harm metabolism, increasing the risk of other diseases.
Add more water to the body
A fairly simple tip for you to effectively lose weight is to drink lots of water, because water has the ability to increase the number of calories burned if you can drink 8 glasses of water per day, this will help you burn 96 calories.
However, the time you drink water also plays an important role, for example, drinking water before meals will reduce hunger, and you will eat fewer calories. When combined with a healthy diet, drinking plenty of water before meals will be very helpful for your weight loss process. you.
At the same time, drinks like caffeine and green tea are also great.i. Because they can help effectively promote metabolism, at least during short periods of time.
Note to reduce carb intake
Food Cutting carbs is currently considered an effective way for you to lose weight, because it will reduce cravings and make you eat fewer calories. Doctors also say that eating low-carb foods until you worry will help you lose weight twice as fast as a low-fat or calorie-restricted diet.
On the other hand, a low carb diet will bring many health benefits, especially for people with type 2 diabetes or other diseases. metabolic syndrome. However, in reality, you do not need to follow this diet, you simply need to make sure to supplement enough nutrients, eat lots of fiber, and focus on whole foods.
Hopefully from this information, My Auris dentistry can help you know how to calculate calories to lose weight through a scientific formula. Losing weight is a long process, so pay attention to the tips above and build a scientific diet menu. On the other hand, losing weight is not just about eating but also requires support from a suitable exercise regimen. When you combine diet and exercise, you will definitely have a slim figure and improve your health effectively.
Yen Nhi
