Before we dive into anything serious, you might need to understand what is referred to as calories. Think about a unit that measures something. In this case, calorie refers to a unit that measures energy. They are well used to measure the content of energy contained in beverages and foods.
Aside from the fact that the calculator is able to offer some simple guidelines for losing or gaining weight, the calorie calculator can be used to guess the number of calories needed by a person daily.
The calorie calculator uses some equation in calculating the number of calories needed by a person per day, and one of these equations is;
Revised Harris-Benedict Equation
For women: BMR (Basal Metabolic Rate) = 9.247W + 3.098H – 4.330A + 447.593
For men: BMR (Basal Metabolic Rate) = 13.397W + 4.799H – 5.677A + 88.362
Where; W = Body weight (kg)
H = Body height (cm)
A = Age
F = Body fat (%)
The value that is gotten from these equations is the approximate figure of calories in which a person needs to consume daily for proper maintenance of body weight, assuming that they remain at rest. Now in order to obtain a more realistic value, the obtained value from the formula is multiplied by what is called “activity factor,” which can be “1.2-1.95,” depending on the person’s level of exercise. It is very crucial to understand that exercise and proper diet is a generally acceptable way to lose weight.
What should be my calorie consumption on average?
The calorie need of man and woman is quite different and depends on several factors and some of which includes; height, activity levels, age, present weight, metabolic health, etc. While a man will need about 2500 calorie to maintain and 2000 calories in order to lose a pound of weight in a week, a woman will need to consume about 2000 calories each day to maintain and about 1500 calories in order to lose weight in a week.
What if I don’t want to get starved, how do I reduce my calorie intake?
It is a very simple logic that if you are the type that is interested in gaining weight, then you might need to take in more calories and likewise, you lose weight as more calories leave your body rather than enter it.
Some people end up hungry and at the end, give up on their diet when they cut calories without taking into account the food they consume as this is not a sustainable way to lose weight.
Why do I even need to keep track of calories?
A reason why you might want to keep track of calories is that you tend to make better choices. You tend to become more accountable when you keep track of the meals you consume. Seriously, you will be shocked within the first couple of days that you start tracking your food and their calories. It will be much better to consume a healthy salad
Effect of Low calories in the body
- After 3 days of a very low level of calories, the metabolic rate will gradually start to drop
- Catabolism – this occurs when the muscle mass is being broken down for energy
- Some effects include fatigue, sluggishness, irritability, and nutritional deficiencies
The Calorie Calculator calculate the amounts of calories you need daily in order to maintain a healthy living solely depend on whether you want to gain, maintain or lose weight. Also, it depends on other several factors such as height, age, gender, metabolic health, and current weight.
If you want to reduce calories, it does not directly mean that you starve yourself. You can rather consider taking simple diets, do more exercise, and increase your protein intake.