It is necessary to determine the amount of calories your body needs. Whether you are looking to lose weight and need to create a caloric deficit, or you are trying to build or maintain muscles and are avoiding any "starvation" measures your body might take, like breaking down muscle for energy, knowing your caloric needs is necessary to any healthy lifestyle, according to the Centers for Disease Control.
Basal Metabolic Rate
Your Basal Metabolic Rate is the amount of calories your body burns on its own without any additional activity. You need to determine this number as the first step in the formula to figure out the amount of calories needed by your body weight.
The formula for men is:
66 + (13.7 X weight in kg) + (5 X height in cm) -- (6.8 X age)
The formula for women is:
655 + (9.6 X weight in kg) + (1.8 X height in cm) -- (4.7 X age
Total Daily Energy Expenditure
Your Total Daily Energy Expenditure, or TDEE, is the amount of calories you burn in a day between your BMR and your daily activities.To determine your TDEE, multiply your BMR by the designated activity number. For sedentary people with little or no exercise, multiply by 1.2; Lightly active, one to three days of workouts,1.375; Moderately active, working out six to seven days a week, 1.55; Very active, exercising every day and maybe even twice a day, 1.725. The product is the amount of calories needed to sustain your current body weight.
Nutrition
It's not just the quantity of calories, it's also the quality. Meeting your caloric needs by consuming the right kinds of nutrients will ensure a healthy lifestyle. Your daily caloric break down should be 45 percent to 65 percent carbohydrates. Protein should be 10 percent to 30 percent, and fat should make up for 20 percent to 35 percent, according to the Mayo Clinic.
Daily Activity
The formula for your BMR shows you that including more physical activity and exercise in your daily habits helps to burn calories. A workout program that balances a healthy amount of cardio exercise, such as running, swimming and biking, for 75 to 150 minutes a week, with two to three sessions of strength training a week, will help anyone who is looking to lose weight or maintain his current state of fitness, says the Centers for Disease Control.
Considerations
Before beginning any new diet or exercise program, please consult with you doctor first. Also, if you are concerned with any weight issue, again, consult your doctor with these concerns.
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