Calculate Calories Your Body Needs

One way to lose weight properly is to regulate the diet. How, know your calorie needs per day. This way your body weight will be maintained by more stable so you will not experience fatigue, dizziness or a drop weight quickly and also rise rapidly. Come, count your calorie needs and set the menu to eat right.

What is a Calorie?

Calories are units of energy that will be burned by the body. A large number of calories needed can vary per person. This is because the demand for different energy-influenced body weight, sex, age and physical activity.

If we eat foods with more calories than are needed by our body weight will cause us to grow even potentially become obese. For example, fat contains 9 calories per gram, compared to 4 calories in one gram of protein or a gram of carbohydrate.

So we put a lot more calories when we eat fat. Another factor is the way the human body uses energy supplied by carbohydrates, protein, and fat. At first, the body burns carbohydrates and protein, then fat. Unused fat calories are converted into body fat. So reducing fat diet is an important way to reduce weight.

Calculate Needs

The first calculation is done is to calculate the basal metabolic rate (AMB). The formula is:

                       AMB = 0.9 kcal x weight (in kg) x 24 hours  
 To calculate the daily energy needs, then figure AMB was then multiplied by the variable of physical activity you do. Activity and the variables are as follows:

 * Light weight = 1.55 
 * Medium = 1.70 
 * Weight = 2.00
Reduce caloric needs about 500 kcal to lose weight around 0.5 kg per week.


Examples of Counting Calories
As an employee with mild activity (which most of the time spent sitting at the computer), a weight is 60 kg. What is the daily energy requirement of A? AMP = 0.9 kcal x 60 kg x 24 hours = 1296

Daily energy needs (mild category) = 1.55 x 1296 = 2008.8 kcal


What does the number of calories?
If A wants to lose weight, it can reduce about 500 kcal of food intake and drink every day. Means the number of calories you should eat about 1500 kcal. That amount can make a reduced weight of 0.5 kg / week.

Options Menu Foods
After knowing the number of calories you should eat, the next step is to regulate the diet so that the number of calories consumed is not excessive with the result that would derail your diet.

Remember, in order to eat food that meets nutritional remain perfectly healthy 4 5. Food consists of carbohydrates, protein, protein, vegetables, fruit and milk. So you do not suffer because of the diet, the fruit can be eaten between breakfast and lunch and between lunch and dinner as a snack.

The pattern of food for breakfast, lunch and dinner for as many as 1500 kcal caloric needs are:

                 Mealtime                                                   Explanation

Breakfast                                                          Carbohydrates + Protein + Milk
Morning snacks                                                 Fruits
Lunch                                                                Carbohydrates + Protein + Vegetables
Eat a light evening                                              Fruits
Dinner                                                               Carbohydrates + Protein + Vegetables


Examples of foods that can be a model, among others:

1. Carbohydrate
    - * ½ cup (100 grams) of rice. It would be better if you choose brown rice are rich in fiber and help the body more resistant to the hungry
    - * 1 sheet (28 g) of bread
    - * ½ cup (80 grams) of noodles
    - * ½ cup (80 grams) pasta
    - * 1 piece (175 g) potatoes
2. Protein
    -* 100 grams of beef or chicken
    -* 100 grams of fish or seafood
    -* 150 grams of tofu or tempe  ( Indonesian food " made from soy " )
    -* 1 egg  
3. Milk and other dairy
    -* 250 ml milk, you should choose low-fat milk
    -* 125 ml yogurt
    -* 1 slice of cheese
4. Fruits
5. Vegetables

If your calorie needs greater than 1500 kcal, then it can add a portion of protein or vegetable. If you want to add a portion of carbohydrates in your diet, it can be added at breakfast or lunch.

In addition, all packaged foods always include the number of calories. Always check that you do not enter more calories than your body needs.

Note Method of Food ProcessingFood processing can increase the overall amount of food calories. For example, 1 tablespoon cooking oil will add 126 kcal, 1 tablespoon of butter adds 80 kcal, 1 teaspoon of sugar adds 32 kcal.
The recommended processing technique is to be boiled, steamed, or baked. Foods that uses coconut milk should not be consumed because it can increase the amount of calories. If possible, you can replace the coconut milk with low fat milk. Containing coconut or fried foods should not be consumed too frequently or only occasionally better.

By counting the calories you need and type of food, then you can enjoy your favorite foods without fear of being fat and sick. Try to always pay attention to how many calories you need and choose the right foods. If we continue to include more calories than your body can burn, it will lead to obesity or cause fat.