How many daily Calories do I need?
Do you know your body’s daily calorie requirement? All labels provide exact calorie counts and fat content in food servings. You know how many calories in your drinks. You might also know how calories you burn through exercise. But do you know how many calories you should be eating to lose weight, or how many calories you should eat to maintain your current weight, or even gain weight? How to calculate your daily calorie needs? Most people have no clue, so we’ve got a really fast and easy way to know that.
To know your exact Resting Metabolic Rate, call 011-2923-6553/54, or email fitness@fitho.in, to get a Body Composition Analysis performed. Its a detailed report, on the fat, muscle, skeletal mass and detailed body analysis.
Daily Calorie Requirement Calculator (thermophle@flickr)
There are many ways to calculate your daily requirement- also known as your basal metablic rate (BMR) or resting metabolic rate. For really accurate estimates, you need fancy equipment and fancy mathematics. just need an estimate, since we don’t So, for most of us, a fast and easy method to determine calorie needs is to multiply you total current body weight by the multiplier provided below:
Calorie intake for Weight loss = 25 - 29 calories per kg of body weight
Calorie intake for Weight Maintenance = 33 - 36 calories per kg of body weight
Calorie intake for Weight gain = 39 - 42 calories per kg of body weight
Due to an average lower body weight, women will require fewer daily calories than men. This is a very easy way to estimate caloric needs, but there are obvious drawbacks to this method because it doesn’t take into account activity levels or body composition. Extremely active individuals may require far more calories than this formula. In addition, the more lean body mass you have, the higher your total daily energy requirement will be, so you will need more calories for maintenance than this formula might suggest. Because body fat percentage is not accounted for, this formula may greatly overestimate the caloric needs if someone is extremely fat.
Calculating calories from packaged food is easy, since they have clear nutrition labels. Knowing the calories for home cooked food requires some home work, but its possible- read here.
As mentioned above, this is not the most accurate method of determining your metabolic rate, but its an easy and fast way to guess your daily calorie requirement.
To really lose weight, get on a proper weight loss plan. Or see any of our customized fitness plans, like personal training, diabetes management, hypothyroid, pregnancy weight loss, and more..
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- Get Help: Call 011-2923-6553/54, SMS 'FITHO WT' to 56070 or fitness@fitho.in
- Get Fitho's Weight Loss Diet Guide worth Rs 275, for free- click here.
- See our Weight Loss Success Stories | Health Fitness Discussion Forums
- Whey Protein| Weight Gain Supplements | Weight Loss Supplements
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sir some tips for weight gain and weight lose and muscle body
hello my name is ravi i would love to know about the muscle training i regularly go to the gym and i m having a natural diet like ,Toned milk, juice,salad,sometime chicken all that so i want to know how i increase my muscles size more.Is really protein shake help full. my body wait is 75 kg. or have a lower tummy its not really so much but i want to make my tummy flat… hope u send me some good diet chart or some good valuable things waiting here for your reply ….
Regards,
Ravi..;-)