July 14, 2024
Secret Revealed!  Here's How to Count Calories Easily and Quickly

Calories is a unit used to measure energy from the food and drinks we consume every day. To maintain a healthy body and manage body weight, it is important to understand how many calories our body needs every day. The following is a way to count calories that can help you manage your diet and healthy lifestyle.

1. Calculate Basic Calorie Needs

First of all, we need to calculate basic calorie needs or BMR (Basal Metabolic Rate). BMR is the number of calories needed by the body to maintain basic functions such as breathing, heart rate and body temperature at rest. The general formula for calculating BMR is:

BMR = 66 + (13.7 x body weight in kg) + (5 x height in cm) – (6.8 x age in years)

After calculating BMR, the result must be multiplied by your physical activity factor to get the total number of calories needed each day.

2. Determine Physical Activity Factors

Physical activity factors will influence how many calories the body needs. The following are the categories of physical activity factors and their multiplication numbers:

  • Very light or no physical activity: BMR x 1.2
  • Little physical activity (1-3 days a week): BMR x 1.375
  • Active (3-5 days a week): BMR x 1.55
  • Very active (6-7 days a week): BMR x 1.725
  • Super active (heavy physical activity every day): BMR x 1.9

By knowing your physical activity factor, you can multiply your BMR by that number to get the total number of calories you need each day.

3. Calculate Calorie Consumption

Next, you need to record and calculate your daily calorie consumption. This can be done by reading the nutrition labels on food and drink packaging, as well as using a mobile application or website to find information about the number of calories in each type of food consumed.

Be sure to record all food and drinks consumed, including snacks and soft drinks. By calculating your daily calorie consumption, you can monitor your calorie intake and adjust your eating pattern according to your body's needs.

4. Arrange a balanced diet

After knowing how many calories your body needs and how many calories you consume every day, you can set a balanced diet. Make sure to pay attention to your intake of protein, carbohydrates, fat, fiber, and other important vitamins and minerals.

It's best to ensure that your daily calorie intake is not too excessive or too little. A balance between calories in and calories released through physical activity is very important to maintain a healthy body and avoid health problems such as obesity or malnutrition.

5. Consult a nutritionist

If you have weight problems or need help managing your diet, you should consult a nutritionist or nutritionist. They can help you calculate your calorie needs, design a healthy and balanced diet, and provide advice and tips for achieving your health goals.

By following the steps above, you can more easily calculate the calories your body needs and organize a healthy and balanced diet. Keep your body healthy by managing your daily calorie intake and staying physically active.