All of us have this question uppermost in our minds about the number of calories that are appropriate for us to consume. The answer is quite virtual and differs from person to person as it is based on several factors and variables that need to be taken into consideration.
If you are looking for one particular number there isn’t. Most people have been successful in losing weight by managing in about 1500 calories per day.
A simple way to find out how many calories we must consume in a day there is a formula that you could use. This is called the Harris-Benedict principle by which you can find out your basal metabolic rate (BMR) then in order to lose weight you must consume lower number of calories.
Another thing that must be taken into consideration while calculating the number of calories that you need are the height, weight, age and gender of a person.
The first step in doing this is to use this formula to find out the BMR.
Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)
This calculation can only be done for children.
In step two you need to find out the number of tasks that you are involved in everyday and the calories that you would need therefore.
- Sedentary : BMR x 20 percent
- Lightly active: BMR x 30 percent
- Moderately active (You exercise most days a week.): BMR x 40 percent
- Very active: BMR x 50 percent
- Extra active (You do hard labor or are in athletic training.): BMR x 60 percent
When you get this number it is your BMR. This will give you the number of calories that you can consume safely without gaining weight. If you want to lose weight then you must aim at consuming a lower number of calories.
Once you lose weight you can further calculate your BMR. Once you have found the BMR, you will be able to find out how to maintain a calorie deficit in order to reduce weight. For every 3500 calories that you consume you will tend to put on one pound. On the other hand if you decrease your calorie intake by about 500 calories per day then in a week you will be lighter by a pound. However, if you combine this with exercise and low calorie intake you can lose further. Therefore, for instance if you eat about 200 calories extra than your BMR, then you will have to exercise to burn off those 200 calories if you don’t want to put on weight.
You can start counting your calories once you know the BMR and make little changes to get there. Avoid that extra cup of tea, the butter on the toast, the chips in the afternoon and you will be able to reach your goal.