Calorie Formula And How To Help You Lose Weight

Not everyone understands how to count calories. LEE.APP will help with calorie calculation formula and influencing factors.

Calorie calculation has always been one of the most popular weight loss methods. But in practice, how does the calorie calculator work? It is calculated based on the formula, not everyone knows. Calorie calculator formula will help you best understand how calorie calculator works. From there, it helps you understand how many calories you need to reduce and how.

Calorie Calculator

Calorie Calculation Formula

Usually you will find that when calculating calories with a calorie calculator you will need to enter personal information. That information will include your age, gender, height, weight, and activity level.

This calorie calculator is based on several equations and the result of the calculator is based on an estimated mean. Including the Harris-Benedict equation – is the equation used to calculate the basal metabolic rate (BMR). This is the earliest equation to calculate energy consumption per day. This equation was later revised in 1984. In 1990, the Mifflin-St Jeor equation was introduced. This equation also calculates BMR, and has proven to be more accurate than the modified Harris-Benedict Equation.

Along with that, the Katch-McArdle formula is also used by the calorie calculator.

  • The formula for calculating calories according to the Mifflin-St Jeor equation:

For men: BMR = 10W + 6.25H – 5A + 5

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For women: BMR = 10W + 6.25H – 5A – 161

  • Calorie formula according to the modified Harris-Benedict equation:

For men: BMR = 13,397W + 4,799H – 5.677A + 88,362

For women: BMR = 9,247W + 3.098H – 4,330A + 447,593

  • Katch-McArdle formula:

BMR = 370 + 21.6 (1 – F) W

In there:

  • W is body weight in kg
  • H is body height in cm
  • A is age
  • F is body fat in percent

Why do you need to count calories?

If you understand the calorie formula, you’ll understand why it’s important to count calories. Calorie counting will help you understand how much energy your body needs to survive. Along with that are the appropriate energy ranges to optimize weight loss goals. This is an effective method to help you control your calorie intake and create a calorie deficit to lose weight.

Determination of BMR

Based on the above calorie formulas, you will know your body fat percentage. However, the values ​​calculated from these equations are approximate. You can subtract 500 calories from the results to achieve a weight loss effect.

Determine your weight loss goals

Calorie formula helps to specify weight loss goals

Calorie counting helps you to be specific about the goals your body needs to achieve. If you want to lose weight, the best way is to create a calorie deficit. Remember that 2.2 kg of fat equates to about 3500 calories. So to lose 2.2 kg a week you need to create a 500 calorie deficit per day by cutting them out from your diet or increasing your exercise.

Track progress and make changes

Counting calories each day and tracking them regularly is how you measure your progress. This is also the ideal way to maintain your eating and exercise habits. In addition to weight, you should also focus on health and physical problems. The amount of fat as well as muscle mass in the body is also an important factor to evaluate the effectiveness of weight loss. It is also ideal to take measurements under consistent conditions, such as weighing yourself upon waking and before breakfast, rather than at different times of the day.

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Different types of calories and their effects

Calorie quality in food

When you learn about the calorie calculation formula, you will know how many calories you need to lose weight. However, in reality, foods that provide the same number of calories will have different effects.

Typical good sources of calories are carbohydrates, proteins, and fats. In general, foods that take more effort to chew will help burn more calories.

The “quality” of calorie intake is also important. Calorie quality is measured by high-calorie, low-calorie, and empty-calorie foods.

Foods such as fats, oils, fried or sugary foods are examples of high-calorie foods. However, avocados, quinoa, nuts, and whole grains are all high-calorie foods. But they are considered to have moderate health benefits. Meanwhile, empty calorie foods, although low in calories, have no nutrients. Calories from beverages are estimated to make up 21% of the diet. Many of these calories are empty calories.

To maintain health and healthy body, in addition to adequate nutrition for your body, you should build a scientific exercise and sports regimen. Download the app to schedule a workout with professional coaches, check in at more than 100 clubs/gyms, or join thousands of classes with just one touch. Try and experience the wonderful thing that brings to you.

Reference source

Calorie Calculator Updated date 11/13/2020

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