How to calculate the calories I really need?
Success in weight loss has a lot to do with identifying how many calories we consume.
When it comes to losing weight, we have all had to face the scale from time to time to see how the progress is going. Success in weight loss has a lot to do with identifying how many calories we consume and how many we use for exercises and physical activities. In this post we will teach you the formula to identify how many calories you need depending on your current weight. To know how many calories we are going to need, it is important to start by calculating the basal metabolism, which represents 60% - 70% of the total calories that the body expends daily. Basal metabolism is calculated in kilocalories/day. You can tell by a test called indirect calorimetry. However, we can get closer to that amount using some mathematical formulas. The formula is as follows: Women [655 + (9.6 x Weight kg) ] + [ (1.8 x Height cm) – (4.7 x Age)] x Activity factor Men [66 + (13.7 x Weight kg) ] + [ (5 x Height cm) – (6.8 x Age)] 3 times a week): 1.375 Moderate activity (does physical activity 3 to 5 times a week): 1.55 Intense activity (does physical activity 6 to 7 times a week): 1.725 Extremely high activity (professional athletes a lot of physical activity): 1.9 How much physical activity is carried out must be considered in the same way, since those calories used for exercise must be replaced. Remember that calories are the energy we use to go to the gym or go for a run. It is recommended to eat 1 to 2 grams of protein for every kilo of weight bodily. Now you know how many calories you need to maintain your ideal weight. Even to lose or gain weight. Remember that there must be a balance between the calories you consume and the physical activity you do daily. Otherwise the energy will not be enough to complete an entire day.
