If you’re trying to check for highly unique tips on how many calories should i burn per day, you have actually stay on the outstanding post page.
It is essential for a fit a healthy and balanced body to determine the correct amount of everyday calorie intake. Excess calorie will certainly boost your body mass as well as make your body bad and also you will certainly encounter ranges of illness. To evaluate the precise everyday calorie intake, there are a number of methods which reveal you the bitter fact.
In the listed below stated web link you will certainly learn the correct methods of finding the calorie intake as well as there is a write which will certainly enhance your understanding of the bad impact of calorie usage. Currently identify your calorie and also recognize just how much additional calorie you are eating daily. It is very important for us to minimize calorie from food to live lengthy as well as a far better life. So search for really cool tips on daily calories to lose weight now.
Browse through this web link (http://www.calculator.net/calorie-calculator.html) to calculate just how much you need to consume in order to shed 1 or 2 extra pounds weekly. Via. BuzzFeed
Bottom line: When it comes to having control over your weight (whether that’s maintenance, gain, or loss), a LOT of stuff can have an impact.
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You should also be aware of some other things that might impact your metabolism.
Burning more calories is easier than you might expect, actually.
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Most people aren’t great at knowing how many calories they eat on a regular basis, especially if they try to do it by memory.
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The general idea of counting calories also doesn’t take into account the TYPE of food you’re eating. And it matters.
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It’s really hard to eat less than 1,200 calories a day and still be healthy.
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You can get a better, more personalized sense of how many calories you typically burn by tracking what you eat, how much you exercise, and how much you weigh.
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BMR estimates also don’t consider your body fat percentage, or if you’ve got a lot of muscles.
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The BMR equation we mentioned above is just an estimate — so it’s not going to be totally accurate for a lot of people.
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Very basic answer: Here is a calculator that can give you a rough estimate of how many calories you should eat based on your goals (gain weight, lose weight, stay the same weight).
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You need to put in your age, weight, height, sex, and activity level.
BUT HERE’S THE THING, and it’s super important: This calculator may not really work for you. So next up is an explanation about what this calculator is doing, and also 10 important things you should know about your metabolism and calories that can help you personalize this answer a bit more.
First, let’s talk about what it means to say you ~should~ be eating a certain number of calories per day.
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OK. So if you do want to figure out how many calories you should eat, a good place to start is by determining your basal metabolic rate, or BMR.
This isn’t how many calories you should eat in a day! This is just step one: “BMR is how many calories you’re burning if you’re lying in bed doing nothing, having eaten nothing for the last 12 hours,” Dr. Michael Jensen, endocrinologist, professor of medicine at Mayo Clinic, and body weight regulation and obesity specialist, tells BuzzFeed Life. It’s the minimum number of calories your body needs to simply ~exist~ — basically, to keep your organs running. (Most people typically move a bit more than that, which is why you need to eat a bit more than this. More on that in a minute.)
There are a few different ways to calculate BMR, but most experts use what’s called the Mifflin-St. Jeor Equation, New York City-based dietitian Brittany Kohn, MS, RD, tells BuzzFeed Life. This equation takes into account your sex, age, weight, and height. It’s different for men and women. It stands to reason that trans individuals who have NOT medically transitioned may be able to use these equations by choosing the sex that they were assigned at birth (so, a trans man who has not medically transitioned would use the female equation, and vice versa). Unfortunately, it’s unclear how these equations apply to transgender individuals who have medically transitioned.
Here’s the equation for men:
BMR = 10 x weight (in kilograms) + 6.25 x height (in centimeters) – 5 x age (in years) + 5
And here’s the equation for women:
BMR = 10 x weight (in kilograms) + 6.25 x height (in centimeters) – 5 x age (in years) – 161
That’s a lot of numbers, so here is a calculator that can figure out your BMR for you.
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Once you figure out your BMR, you then want to figure out how many extra calories you use every day, based on how active you are.
The total calories you use each day (through ~existing~ and also through moving around and working out) is called total energy expenditure, or TEE. This is the number that can help you figure out how much to eat, based on your goals.
The more active you are, the more calories you use each day. There’s an equation for that, too — you should multiply your BMR by a certain number that corresponds to how active you are. Kohn broke it apart for us in an email:
• sedentary (little or no exercise) = BMR x 1.2
• lightly active (light exercise/sports 1–3 days/week) = BMR x 1.375
• moderately active (moderate exercise/sports 3–5 days/week) = BMR x 1.55
• very active (hard exercise/sports 6–7 days a week) = BMR x 1.725
• extra active (very hard exercise/sports and physical job or 2x training) =
BMR x 1.9
Those are also a lot of numbers to look at again! But don’t worry. Here is a calculator that will find your TEE for you.
It’s the one we linked to all the way at the top.
Once you know how many calories you use each day, you should think about what your goals are.
It’s (obviously) more complicated than this, but here are some general rules:
To stay the same weight, eat the same number of calories that you’re burning.
To gain weight, eat more calories than you’re burning.
To lose weight, eat fewer calories than you’re burning.
How much more or less? Well, 1 pound = roughly 3,500 calories. So to gain a pound you’d need to eat an extra 3,500 calories over what you typically burn, and to lose a pound you’d need to eat 3,500 calories less than you typically burn.
If you want to gain weight, you should talk to your doctor or a registered dietitian about how to do it in a healthy and targeted way.
John Gara / buzzfeed.com
And if you want to lose weight, a healthy way to do that is to aim for losing no more than 1 or 2 pounds a week.
Since 1 pound = 3,500 calories, in order to lose 1 pound a week, you’d need to have a weekly calorie deficit of 3,500 calories, Kohn says. That means you’d need to eat 3,500 calories fewer than you’re using throughout the week.
Kohn says that you can do this by having a 500-calorie deficit each day (meaning you burn 500 more than you eat), or by cutting about 300 calories from your daily diet and then making up the other 200 calories with extra exercise.
NOW. Everything written above are very basic guidelines for how to determine your daily calories. But you should know: This is all based on ESTIMATES. Your mileage may vary, depending on a lot of stuff.