Calories, it’s all about calories!
Calories = energy
you can get it from food.
If you don’t burn that energy daily, your body will store the energy in the form of muscles and fat.
But wait a second, I am lost! Muscles or fat??
Well, it depends on what you eat and how much you expend.
To gain weight: Eat more than you expend
To lose weight: Eat less than you expend
To maintain weight: expend as much as you eat.
How many calories do I need per day??
You have to find out your total daily energy expenditure: TDEE
1- Energy needed to maintain the body basic functions, like breathing, heart beats, nervous system: BMR ( basil metabolic rate)
2- The energy your body needs to perform daily physical activity like walking, exercising, aerobics.
3- Energy needed to digest your meals.
1st step: BMR
Men should use this formula:
66 +(13.7 *weight in kg) +( 5 *height in cm) – (6.8 * age in years)
Women should use this formula:
655 + (9.6*weight in kg) +1.8*height in cm)- (4.7*age in years)
Example of me:
655 + ( 9.6* 53kg) + ( 1.8 * 162 cm) – ( 4.7 * 26)
655 + 508.8 + 291.6 – 122
My BMR: 1333.2 calories
Step 2: physical activity multiplier
BMR * activity level multiplier
Pick your activity level from below then multiplies it by your BMR
Sedentary: desk job, no exercise: 1.2
Light active: light exercise or sports once a week: 1.37
Moderately active: sports 3 to 5 times a week: 1.55
Extremely active: excessive exercise, sometimes twice a day: 1.72
Back to my example:
I am moderately active, so my factor is 1.55
1333.2 * 1.55= 2066 calories.
Step 3: energy need for digestion
Calories up to now + 10 %
Back to me:
2066 + (2066 *0.1) = 2273 calories
So my TDEE is 1780 calories (BMR + physical activity + meals digestion)
Now how many calories should I consume to reach my goals??
To maintain my current weight:
Consume the same amount as your TDEE
To lose weight:
Consume 500 to 1000 calories less than your TDEE
(0.5 to 1 kg wt loss/ week)
To gain weight:
Consume 500 calories more than your TDEE
(0.5 to 1 kg wt gain/ week)
Check yours!! 😉
You can also check your BMI to see in which range you fall (underweight, normal weight or overweight).
Accordingly you can determine your desirable body weight.
Example of me:
BMI: 53 kg / (1.62* 1.62) m2 =
53/ 2.62 = 20.23 kg/m2
So, my BMI is between 18.5 and 25, so I have a normal weight.
If I want a BMI of 22 (kg/m2):
22 * (1.62*1.62)=
SO first calculate your BMI.
If you are overweight (you would like to lose weight), or if you are underweight ( you would like to gain weight), calculate your TDEE, to see what is your total daily calories intake.
Then you decrease or increase you TDEE according to your case.