Sequel to my previous post.
My Guess;
You: now I have known the meaning of calories, since all these days, Tobeetoe has been posting lots of topics which has "calories" induced in it. Now I know the definition but I don't know the ammount I need. How doo I calculate/know how many I need?. Oh shit.
Now, here is the topic so be happy and get oriented!!!.
How to calculate how many calories you need
Before entering into any profound exposition I wish to say is that this is a generalization and there is no point to count every calorie you entered. The recommended daily intake varies
from person to person and will be influenced by many factors, from daily stress to years. In the rest of the text I will try to clarify some things about nutrition and calories.
What are the calories?
Calories are units of energy value of food and indicate the abbreviated kcal. When viewed from the side of physics they represent the amount of energy necessary to bring it 1 gram
of substance that would be changed
teperature for 1 degree Celsius. On products in addition to the value of calories writes and measures in joules has [Jul] and apply the formula 1 kcal = 4184 J.
Where to enter the calories?
All the food is different in the amount of nutrients, that is each food has different amounts of protein (protein), carbohydrates and fats. In order to find their way refer to the
following calorific value:
1 gram of protein = 4 calories
1 gram of carbohydrate = 4 kcal
1 gram of fat = 9 kcal
If you have planned intake of calories that you need to enter a day then you will easily see that those with a small amount of fat quickly enter a lot of calories and will not and can not eat.
In other words you have to spend more than twice the energy to spend one gram of fat instead of 1 gram of protein or carbohydrate.
Athletes recommended that daily entries about 3 grams of protein per kilogram of weight.
Ideally, if you 40-60% protein diet was 15-20% fat and the rest of carbohydrates.
How to calculate how many calories do we
need?
In order to be able to calculate you need the 2 data.
The first is your basal metabolic rate or a number that tells you how your body uses calories in a day while at rest. It's easiest way to calculate the formula:
BMR = your weight in pounds x 20kcal .
A more accurate calculation can be obtained using the following formula:
For women: BMR = 655 + (9.6 x weight in kg) + (1.8 * height in ainches) - (4.7 x age)
For men: BMR = 66 + (13.7 x weight in kg) + (5 * height in inches) - (6.8 x age)
The second parameter is the amount of energy consumed by your physical activity (TDEE, Total Daily Energy Expenditure). Framework value is calculated Laska choosing from the
following list:
spend most of the day sitting (eg. no
training with office work): 1.2
little active (eg. light intensity exercise 1-3
times a week): 1375
moderately active (eg. exercise 3-5 times a week moderate intensity): 1.55 extremely active (eg. high intensity training 6-7 times a week): 1725 extremely active (eg. daily exercise high intensity combined with hard physical work): 2
Finally we can now calculate your daily calorie consumption: (BMRxTDEE) X1.1. Of these 10% are added at the end because it approximately as much power needs to be digested food.
How many calories should you intake while "cutting"?
Using the formula above napsiane you calculated the recommended calorie intake and you subtract 200-600 kcal in order to start to spend the energy stored in the fatty
deposits. More than that is not healthy because apart from not going to have the energy in the long run you can damage the metabolism and health in general.
How many calories should you intake while "bulking"?
When the weight you simply have to enter more than you spend, then the calculated number before you add 5-20% more calories.
Simple, isn't it? I know that 100 "experts" has 200 ways to agree diet but this way at least to me the simplest and Laska understandable. I hope that you're now easier to handle and adjust your diet.
A bit rough sha. Hope you understand it!!!!
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