How big should your ideal calorie intake be? And how do you really know the limits? First of all, it’s worth mentioning that many people disapprove counting calories. The importance that many nutritionists give to the ‘calories in/calories out’ ratio, i.e. how many calories you spend in relation to calories you eat, makes many people obsessed with reaching a specific number of calories. They think that this will necessarily help lose weight (or gain as appropriate). The reality is much more complex and the source of calories consumed turns out to be as important as their total amount in your dietary regime.
Calories are a unit of measurement used to quantify the energy we receive with food. Essentially, calories demonstrate how much energy our body requires to work properly.The problems start when we consume more calories than our organism is able to utilize effectively, thus accumulating excess calories (energy) in the form of fat.
Among nutritional figures, we can find the recommended calories numbers, which help estimate the ideal daily calorie intake. These vary from 1,500 up to 2,300 calories for women and from 1,800 up to 2,500 ones for men. And right now, you might be wondering which one is the best for you? Those numbers depend partially on your height, weight or the level of physical activity. Consequently, you can learn your optimal intake from a special formula, which will be explained below.
In addition to our body constitution or the workout intensity we perform, the quantity of calories consumed during the day can be affected by more factors. If you’re dieting, daily calories should be calculated by your nutritionist who would guide you through the specific menu of recommended foods. Should your lifestyle be influenced by the intensive workout, this most certainly will underlie the decision to add more edibles on your plate.
A healthy and varied diet is also closely related to the number of calories consumed, which can be calculated by this simple formula:
Men: Weight Kg. X 25 = Number of calories
Women: Weight Kg. X 23 = Number of calories
Of course, we must bear it in mind that the result of this formula can be affected by various factors such as age for example. The younger we are, the faster our metabolism is. Therefore the number of calories we consume are somewhat more abundant since their burn happens at a greater rate. As we advance in age, the abundance of calories must be reduced considerably.
People under 25 years: 300 calories must be added to the result.
People between 25 and 45 years: the calorie amount resulting from the formula is accurate.
People between 45 and 55 years: 100 calories must be subtracted.
People between 55 and 65 years: 200 calories must be subtracted.
People between 65 and 75 years: 300 calories must be subtracted.
Among other conditions that influence the recommended calorie intake, there are sports or physical activities that we usually perform during the day.
Sedentary: If no activity is performed, it is recommended to go along with the result of the formula without adding or subtracting anything.
Reduced physical activity: If you walk at least 20 minutes a day, add about 100 calories to the result.
Moderate activity: Having a job that requires a high physical exertion or, say, dancing at least 3 times a week, makes it reasonable to add 200 calories to the result of the formula.
Amateur athlete: Should you go every day to the gym or exercise at a high level, make sure your eventually calculated calorie amount is at least 300 calories above the recommended quantity.
Once you know your normal level of calorie consumption, how do you distribute them correctly? In order to adjust your ideal calorie intake, let us talk about four chief methods to control calories consumption:
Calorie Charts. The distribution of calorie intake throughout the day should be, above all, a thing that is taken care of. That is, we cannot leave unconsidered the total amount of calories we consume at lunch or dinner. With any healthy diet, it is recommended to distribute different foods that make up our maximal calories amount within different phases of a day. For example, if the ideal calorie intake for your body is about 2000 calories, you can distribute the food as follows, using calorie charts for guidance:
Breakfast: 500 calories
Brunch: 200 calories
Lunch: 650 calories
Mid-afternoon snack: 200 calories
Dinner: 450 calories
The key to such a distribution is to consume more calories during the first part of the day since it is much easier to burn them through daily activities.
Food Diaries. Most nutritionists recommend a variety. That is, the calories should be seen as our fuel with the diet as healthy and diverse as possible to provide our body with all the necessary ingredients. A food diary is important if you believe that healthy eating must include foods containing carbohydrates, proteins, fats, vitamins and minerals — although your lifestyle might lack some order. Make a list of your most frequent and rarest edibles necessary for your health to free yourself from obesity or overweight issues in the future and to improve your general day-to-day welfare.
Nutrition Facts on Food Labels. Use those data showing the nutrient density or/and energy content of foods along with calorie calculator/calorie counting apps.
Calorie Counting Apps. The working principle of those tools is very simple. Just enter your weight in kilos, and your level of daily activity. (Do you practice a lot of workout? Or are you a couch potato?) Then hit the Calculate button. Immediately, the calculator will tell you what should be your calorie intake to maintain your current weight or to lose one if you need to.
What does HEALBE GoBe2 have to offer?
Primarily, HEALBE GoBe2 is distinguished by its noninvasive ability to provide you with data about your calorie intake by automatically tracking and measuring the glucose levels through your skin. The patented FLOW™ Technology measures your body parameters using information simultaneously from three sensors. Exclusively, the FLOW™ Technology with its accelerometer, piezo pressure and impedance sensor-based readings can supply you with all-inclusive insights into your entire body’s health.
HEALBE GoBe2 also tracks other body parameters, which in general affect healthy life and your weight-loss plan, such as energy balance, heart rate, water balance, stress level, sleep quality.
In short, GoBe is your fully automatic assistant in the calculation of energy consumed and spent.
Some tips to remember:
– Don’t starve.
– However little you decide to eat, make sure your food is nourishing and rich in nutrients.
– Remember that an active lifestyle is overall salubrious and helps you burn excessive fat the most natural way.
Please note that HEALBE GoBe is not responsible for any content that purports to give medical advice or advice regarding fitness training, exercise, or diet. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition and prior to starting a diet or physical fitness program.