How to calculate how many calories we need?
This article explains how to calculate the number of calories you need daily, whether you are at mass, definition, or to maintain a healthy weight.
To be able to calculate how many calories you need, you need two pieces of data.
The first is your basal metabolic rate (BMR, Basal Metabolic Rate) or a number that tells how your body consumes calories a day while at rest. BMR can be calculated using the following formula:
BMR = 66 + (13.7 * weight in kg.) + (5 * height in inches.) – (6.76 * year)
BMR = 655 + (9.6 * weight in kg.) + (1.8 * height in inches.) – (4.7 * years)
The second parameter is the amount of energy consumed by your physical activity (TDEE, Total Daily Energy Expenditure). Approximate value is calculated Lightest by choosing from the following list:
Most days you spend sitting (eg. No training with office systems):
Daily amount of calories to maintain weight = BMR * 1.2
Few active (eg. Light intensity exercise 1-3 times a week):
Daily amount of calories to maintain weight = BMR * 1.375
Moderately active (eg. Exercising 3-5 times a week, moderate intensity):
Daily amount of calories to maintain weight = BMR * 1.55
Active (eg. High intensity training 6-7 times a week):
Daily amount of calories to maintain weight = BMR * 1.725
Extremely active (eg. Daily exercise high intensity twice a day):
Daily amount of calories to maintain weight = BMR * 1.9
How many calories enter the weight?
When you’re at the weight you simply have to enter more than you spend, that is the figure calculated before you add 250 to 500 more calories.
How many calories enter the definition?
The daily amount of calories to maintain subtract 200 to 600 calories to start spending the energy stored in the fatty deposits. More than that is not healthy because except you will not have long-term consumption can harm the metabolism and health in general.