Have you ever wondered how many calories your body truly needs? You must know that the calorie requirement is different for different individuals. If you want to achieve your health goals, you must find out the answer to your daily calorie requirements.
Understanding how many calories you truly need can help you achieve your health and fitness goals. You can track your calorie intake by considering diet and the portion of food you eat. There are several factors that influence your daily calorie needs. Let us explore them so that you can make informed eating choices.
Calculating Your Caloric Needs
To find out your daily caloric requirement, you need to consider your Basal Metabolic Rate (BMR). BMR is the number of calories your body needs to function when it is at rest. Factors such as age, gender, weight, height, and activity level influence your BMR. You can calculate the BMR using the following formula.
Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)
Counting Calories: Your Guide to Healthy Eating
Now you know the factors that influence your daily calorie needs, how do you track your calorie intake? Here are some tips to get you started:
- Track What You Eat
- Read Food Labels Carefully
- Track Your Beverages Intake
- Track For A Few Weeks
- Listen To Your Body's Hunger Cues
How to Track Your Calorie Intake
Let's explore them to understand what makes your body tick! We will also find out how to manage calorie intake accurately.
1. Age, Gender, and Height
The metabolic rate of younger bodies is good! They burn calories more quickly than senior citizens. As you get older, your metabolism slows down and hence your requirement for calories also significantly decreases. Also, men generally have higher calorie needs than women due to muscle mass differences. Men have more muscle tissue, which burns more calories at rest compared to fat tissue. Taller people generally burn more calories than shorter people. This is because taller individuals have more overall body mass, which requires more energy to maintain.
2. Setting Goals and Adjusting Caloric Intake
Whether your goal is to lose, maintain, or gain weight, you must create a specific caloric target. If you want to lose weight, you will need to create a calorie deficit by consuming fewer calories than you expend. On the contrary, if you want to gain weight, you need to consume more calories than you burn. You must also monitor your progress and adjust your caloric intake accordingly. It will help you to achieve your desired outcomes.
3. Increase Physical Activities
The more active you are, the more calories you burn. Highly active individuals like athletes or those with physically demanding jobs need more calories to fuel their bodies throughout the day. Your activity level plays a significant role in determining your total daily energy expenditure (TDEE). If you lead a sedentary lifestyle, your calorie needs will be lower compared to someone who is highly active. Incorporating regular physical activity into your routine increases your calorie requirements while also offering numerous health benefits.
4. Being Mindful of Portion Sizes
Understanding portion sizes is necessary for accurate calorie tracking. Using measuring cups, food scales, and visual cues can help you gauge appropriate serving sizes and prevent overeating. It's also important to be mindful of the calorie density of foods to make informed choices about what you eat.
5. Using Calorie Tracking Apps
There are many calorie tracking apps available that help you monitor your food intake. You can stay within your caloric goals by counting your calorie intake. These apps allow you to log your meals, track your exercise, and provide insights into your overall nutritional intake.
Why Consult a Dietitian at Roots of Life
If you understand your body’s calorie needs, you can better track your food intake.
At Roots of Life, we follow a holistic approach to nutrition. Our expert nutritionists can guide you on this. We offer personalized nutrition solutions to help people take control of their health. We are here to help you achieve your health and wellness goals. We create a proper nutrition plan for you so that you can achieve your health and fitness goals. We also encourage you to have mindful eating habits and follow a healthy lifestyle.
Get in touch with us today to book an appointment with a dietician.
DISCLAIMER: The information provided in this article is intended for general information purposes only and should not be considered as a substitute for professional medical advice, diagnosis, or treatment.
