Calculating the amount of calories you need, consume and burn on a daily basis allows you to strategize your weight loss. Paying attention to the calorie content and total calories of your food can improve the chances of success toward your fitness goals.
Calorie Definition
Calories are a unit of energy found in foods and beverages. A calorie measures the amount of energy needed to raise the temperature of one liter of water by one degree. Your body uses calories to carry out basic bodily functions, says the MedTerms website.
Basal Metabolic Rate
Your body requires a certain amount of calories on a daily basis. This calorie requirement is known as your Basal Metabolic Rate, or BMR, and is based on your height, weight, age and gender. For example, a 34-year-old woman who weighs 230 lbs. and stands at 5 feet 6 inches requires 1,805 calories per day, says the website BMI-Calculator. To lose weight you must create a calorie deficit by consuming fewer calories then your BMR requirement. If you create a 500 calorie deficit on a daily basis for seven days you will lose 3,500 calories, or 1 lb., in one week.
Burning Calories
You can also create a calorie deficit by exercising, participating in sports or completing household activities. Combine the calorie deficit created by both diet and exercise to accurately calculate your total calories consumed. For example, if you've consumed 2,000 calories and you burn 600 calories from playing an hour of soccer then you've consumed a total of 1,400 calories. Also, your body will become more efficient at the same exercises over time and will burn fewer calories as a result, says the website CaloriesPerHour.
BMR Adjustment
Your BMR must be adjusted regularly to stay on track with your weight loss goals. Changes in your body such as weight loss or aging requires a recalculation of your BMR. Also, change your calorie consumption to reflect your new BMR.
Healthy Food Choices
Nutrient dense foods such as lean meats, whole grain, fruits, vegetables and low-fat dairy products should be included in your diet to boost your metabolism. High protein foods help you to stay satiated and maintain lean muscle mass. Processed foods should be avoided because they contain little to no nutrients.
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