The amount of calories that a person eats in a day varies. It depends on factors like age, gender, current weight, current height, and the level of physical activities that the person has. If you want to know how many calories to lose weight, you can either consult a nutritionist who will calculate your daily calorie requirement, use online calorie calculators, or manually compute it. This article will guide you how to calculate your daily calorie requirement.
Factors that affect the daily calorie requirement
- Age – the daily calorie requirement of a person is like a hill. Babies need fewer calories at the beginning and they it gradually increases until it reaches its peak during adolescence. The amount of calories that the body needs will then gradually decrease as the person gets older.
- Gender – Men require more calories because they have faster metabolism compared to women due to their higher muscle mass and lesser fat percentage build.
- Current weight and height – Basically, people who are heavier require more calories daily. However, people whose weight is proportionate to their height would require more calories than those who are lighter but taller. For example, a 5ft. 6in. person regardless of gender and age who weighs 100 pounds needs to increase her calorie intake because s/he is considered underweight. On the other hand, a person with the same height who weighs 150 pounds simply needs to maintain the amount of his/her calorie consumption because he’s weight is just right. However, a 5ft. 6in. person who weighs 200 pounds needs to reduce his daily calorie intake because s/he is already under the obese class 1 category.
- Physical activities – the amount of calories that the person should consume also depends on the level of their physical activities. Unlike a person who lives a sedentary lifestyle, an active person needs more calories because s/he needs it to have constant supply of energy.
How to compute for your daily calorie requirement
- For men: 66 + (13.7 x Weight in kilograms) + (5 x Height in centimeters) – (6.8 x Age in years) x Activity factor
- For Women: 665 + (9.6 x Weight in kilograms) + (1.8 x Height in centimeters) – (4.7 x Age in years) x Activity factor
- Sedentary lifestyle – X 1.2
- Light Activity – X 1.375
- Moderate Activity – X 1.5
- Heavy Activity – X 1.7
- Extremely Heavy Activity – x 2
So, how many calories should you eat in a day? Do the math and you’ll find out if you have been consuming more, less, or just the right amount of calories daily.
We all want the most effective Dietary product we can ever get. With all the dietary products available on the market, you will be very confused to what will be the right one for you. Some dietary supplements can even kill people or complicate your problem. And if you will buy Acai Berry supplements that are genuine and are sold in trusted stores, you can have the result you desire for a long time.
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There is a great variety of Acai Berry Diet product that you can opt to. If you want to have a clean and healthy body, you can choose products that are under Acai Berry Cleanse. Or if you want to detoxify your body as well as losing your weight, you can buy products under Acai Berry Detox. These products will surely be effective on you and the bets thing about these products is it is indeed very safe to your body. The only thing is you should not take this when you have an infant inside your womb or if you are nursing a baby.
If you want to lose your weight, you can also buy Acai Advanced. You can find this under Acai Berry Weight Loss products. Acai Advanced can make you lose your weight by increasing your energy as well as boosting your metabolism so that it will burn your fats in a very fast and effectively way. As a result of these occurrences, your body will frequently eliminate the wastes of your body. And if your body will excrete the wastes of your body whether it is fluid or solid, you will be able to lose your weight and get the flat tummy you long for.
And if you really want to have the tummy that everyone envies, you should take regularly exercise so that the supplement will give you a better result. And also, you should not only depend on the supplement. You should also minimize eating fatty foods that can ruin the process of the supplement. If you really do want to have the body you desire, you should also give effort to it.
Different theories and principles exist on how to lose weight. Several people believe that eating less is the fundamental principle to fat loss. But, this is absolutely wrong! Speeding up the body’s metabolism is the best fat burner. Metabolism is like an engine that functions to burn calories. And there are different ways to activate it and make it work efficiently. Normally, the body burns carbohydrate in the form of glucose, and fat to energize the body. However, this depends on the amount of physical activity that an individual performs or the kind of food eaten recently. When more energy is used, the body burns the stored carbohydrates, fat and protein for fuel even if exercise is not done.
So how can you help your body burn fat fast and efficient? First thing in the morning, workout for at least 30 minutes or you can extend it to an hour. Some studies reveal that the body burns 3x more fat by working out in the morning than any other time of the day, and here’s why: Carbohydrates are basically the body’s main source of energy during the day which you get from the meals you’ve eaten. And as you sleep at night, for six to eight hours, the body consumes all the carbohydrates needed for energy for all the functions taking place in your body even while you are sleeping. Hence, when you wake up in the morning, the carbohydrates needed for energy have depleted and the body will burn the body fat instead for energy.
Working out in the morning is a great way to burn fat fast since your metabolism gets activated after you’ve done your morning workout. Also, this keeps the body’s metabolism elevated for the entire day. With this, you’ll be able to burn more calories and eventually lose more weight. Therefore, there is a big difference between working out in the morning and at night. A night workout may still allow you to burn fat but the metabolism slows down while you sleep. Remember that your metabolism is at its slowest when you sleep. Most likely, you’ll miss out the extra fat that you can burn during day if you prefer to exercise at night.
The best fat burning tools are your muscles. Therefore, you need to increase your muscle mass. Fitness experts say that this is one best way to lose fat. To simply put, extra muscles allow the body to burn more energy. When you have more muscles than body fat, then you’ll burn extra energy and more of the stored body fat. So how do you get more muscles? You simply need to train the long, lean, and firm muscles you have to replace the lost muscle tissue to aid in faster metabolism.
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Right nutrition for your well being is often associated with health or personal reasons. You may want to eat healthy so that you would not aggravate a certain lifestyle related disease. You may also want to have a good nutrition to prevent any disease to crop into your body. But there are also those who want to eat healthy foods in order to lose fats that may have been haunting them for years. You can always choose to make yourself a plan for a nutritious week long meal plan. However, without the right knowledge, you may end up combining the wrong kinds of food. And the wrong types of foods will not help you get ripped abs.
Here are some nutrition tips for weight loss. First, you must seek the help of a professional nutritionist. He can help you how to plan for a balanced diet. He may even teach you how to cook your favorite foods, without being guilty about the calories that you are taking in. Your nutritionist would also advice you on how to make these foods healthier and good for all the members of your family. Another useful nutrition tip is to look out for seemingly healthy foods which actually are not; these may even add up to your weight loss dilemma. Such seemingly healthy foods are those vegetables and fruits that you combine or add with fatty materials, such as buttered corn or creamed fruits.
It is true that small things would not harm you, but too much of everything would be harmful. You can go for processed foods once in a while. However, it is not recommended that you would take in processed food each and every time you need to eat. Although these have nutrient contents stated in their labels, more often than not, these are empty calories. If you would check closely the ingredients, you would find out that these may be from natural fruits, vegetables or animal based products, but there are more preservatives and color enhancements. You would also take in all the chemicals in which these products are immersed on; which also adds up inches to your waist line. If you cannot avoid to each such processed foods, make sure to prepare these in a healthy way. You can add vegetables to your instant meat products or instant noodles and some other ways. But as much as possible, go for those organically made products. Such products may be fruits and vegetables treated with natural fertilizers such as chicken and animal manure, instead of synthetic fertilizers and animals fed with their natural food, instead of those that are fed with chemically enhanced or fortified products. If you follow these tips, you would definitely lose the extra weight that you do not need in your busy world.
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