Tracking the calories you eat every day can really help you reach your nutrition goals.
To start, you need to know how many calories your body needs. This is where things like Basal Metabolic Rate (BMR) and your activity level come in.
BMR is the number of calories your body needs just to do basic things when you are resting, like breathing and keeping your heart beating.
You can figure out your BMR with these formulas:
For men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)
For women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)
After you find your BMR, the next step is to multiply it by an activity factor. This helps you find your Total Daily Energy Expenditure (TDEE). Here’s how it works:
Awareness: Keeping track of what you eat makes you more aware of your food choices. For example, if you notice that a certain snack has more calories than you thought, you might decide to grab a piece of fruit instead.
Goal Achievement: No matter if you want to lose, maintain, or gain weight, knowing how many calories you need helps you plan meals better. For instance, if your TDEE is 2,500 calories and you want to lose weight, you can aim to eat about 2,000-2,200 calories.
Progress Tracking: Checking in on your calorie intake regularly lets you change your eating habits based on how your body responds. If you’re not getting the results you want, you can look at what you’re eating and how much you’re moving.
In conclusion, tracking the calories you eat each day can really help you make better choices about your nutrition. By understanding your BMR and adjusting for how active you are, you can set a strong base for healthy eating decisions.
Tracking the calories you eat every day can really help you reach your nutrition goals.
To start, you need to know how many calories your body needs. This is where things like Basal Metabolic Rate (BMR) and your activity level come in.
BMR is the number of calories your body needs just to do basic things when you are resting, like breathing and keeping your heart beating.
You can figure out your BMR with these formulas:
For men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)
For women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)
After you find your BMR, the next step is to multiply it by an activity factor. This helps you find your Total Daily Energy Expenditure (TDEE). Here’s how it works:
Awareness: Keeping track of what you eat makes you more aware of your food choices. For example, if you notice that a certain snack has more calories than you thought, you might decide to grab a piece of fruit instead.
Goal Achievement: No matter if you want to lose, maintain, or gain weight, knowing how many calories you need helps you plan meals better. For instance, if your TDEE is 2,500 calories and you want to lose weight, you can aim to eat about 2,000-2,200 calories.
Progress Tracking: Checking in on your calorie intake regularly lets you change your eating habits based on how your body responds. If you’re not getting the results you want, you can look at what you’re eating and how much you’re moving.
In conclusion, tracking the calories you eat each day can really help you make better choices about your nutrition. By understanding your BMR and adjusting for how active you are, you can set a strong base for healthy eating decisions.