Everything about Calculating Calories
Calorie is a unit of energy. Here, it refers to the energy we
absorb from the food and drinks that we intake. They are essential for human
health. They can put you on the range of either overweight or underweight. The
key is taking in just the right amount. As humans, we need the energy to
survive and go on about our work. Our body needs calories to survive. Each one
has a different metabolic rate – the rate at which our body burns energy. We
should always be aware of the calories consumed to maintain consistent fitness
levels and stay healthy. The suggested intake depends on various factors-
lifestyle, age, height, weight, sex, body shape, etc.
Also, there are a lot of calculators and tools readily available online. But if
you want to do it yourself, here’s how to calculate the right calorie intake.
How to calculate calorie intake:
1. Calculate your BMR
BMR is the number of calories
your body burns when it is at rest, i.e., when not moving. It mainly depends on
your age, height and weight. This is a simple formula to calculate an
approximate number.
2. Calculate your daily activity level
There are 4 activity levels:
- Sedentary – Little or no physical
activity- 1.2
- Light Level – Physical activity for
1-2 days a week- 1.375
- Moderate Level – Physical activity
for 3-5 days a week- 1.55
- Very Active Level – Physical activity
every day- 1.725
3. Calculate the number of calories to maintain current weight
Once we know how many calories we need to intake to maintain our current weight, we can decide what to do to either gain or lose weight accordingly.
Number of calorie intake = BMR
* Daily Activity Level factor.
NOTE: To lose 1 pound per week, subtract 500 calories from the
number of calorie intake. To stay fit and strong, regulate your calorie intake
and your daily exercise.
How to calculate calories in food
Each food item has its own number of calories. To calculate, we
should know the exact amount of protein, fat and carbs in the food or drink
that is being consumed. There are two ways of calculating the number of
calories in food:
1. Add each of the calorie values from each nutrient
Each macro-nutrient should be multiplied by its caloric
equivalent. 1g of protein contains about 4 calories. 1g of carbohydrates has 4
calories, and 1g of fat has 9 calories.
2. Use a calorie calculator
We can use a guide or look up online to find the number of
calories for a particular food of a precise quantity. Here’s a list of a few
essential Indian foods and their relevant number of calories.
To watch your weight, one should not just lessen the amount of food they eat. What they eat should be healthy with all the right nutrients- carbs, proteins, fats, vitamins and minerals.
When one can stress about indulging a bit of two in your favorite high-calorie
food, you can compensate it easily by eating healthy and exercising
right. Here is one recipe with a lot of healthy in it- so famous that this
dish has a movie named after it!
RATATOUILLE
(For 8 Servings- approx. time taken- 90 minutes)
Ingredients
- 1 tsp olive oil
- Freshly ground black pepper, to taste
- 2 packets Sweet ‘N Low zero-calorie
sweetener
- ½ tsp dried thyme, crumbled
- 2 tsp dried oregano, crumbled
- 3 medium zucchinis, cut into 1-inch
pieces (6 cups)
- 1 large green bell pepper, cut into
chunks (1½ cups)
- 1 medium eggplant, cut into chunks (5
cups)
- 1 packet Butter Mix, liquefied
- 1 large garlic clove, minced
- 1 large onion, diced (2 cups)
- 2 tomatoes, peeled and cut
Directions
- Add 1 tbsp olive oil to a large
saucepan under medium heat.
- When hot, add onion and garlic; cook
while stirring for 3 to 4 minutes. Add butter, eggplant and green pepper;
continue cooking while frequently stirring, for about 5 minutes.
- Stir more after adding the zucchini,
oregano, thyme, Sweet ’N Low and pepper.
- After the contents come to a boil,
reduce the heat and cook while partially covered for approx. 15 to 20
minutes or until vegetables are tender.
- Add the tomatoes and cook for an
additional 5 minutes. Serve hot or refrigerate and serve cold. This recipe
makes 8 cups.
Tip: Serve with overcooked pasta as a main dish; or sprinkle grated
Parmesan cheese as a topping. Add drained and rinsed chickpeas or white beans,
stir and serve; or serve with over cooked rice or a baked potato.
Nutritional Information
Given below is a calorie count and amount of nutrients in
Ratatouille.
Now that we’ve seen how to calculate calories intake and how to keep track, let’s also see how to calculate calories burned.
How to calculate calories burnt
Again, this is based on BMR, and it varies from person to
person. If you want to lose weight, the key is to eat healthily and get enough
physical exercise. The following calories are burned based on an average
155-pound (70 kgs) person doing these activities for 30 minutes:
You needn’t go to the gym and work out every day. Keep in mind the above list is a simple one with your everyday chores. If you are among the people who do not engage in household chores, you can take up an activity like yoga or aerobics.
Importance of counting calories and helpful hints
Counting calories is basically monitoring how much food you
should eat in keeping in mind their number of calories. It is often used for
weight loss as well as for gaining muscle mass. This is a basic and necessary
step to becoming a disciplined eater. It is more important for those who lose
track of what and how much they eat when they need to stay fit and healthy.
Whether your goal is to lose or gain weight, it all depends on your diet. The
quality of your food or drink is also an important factor, than the number of
calories that comes with it.
Here is a list of the most
weight friendly food you can have.
1.
Eggs
2.
Greens
3.
Salmon
4.
Vegetables like cabbage,
broccoli, cauliflower and kale.
5.
Chicken breast & Tuna
6.
Chili Pepper
7.
Beans
8.
Cottage cheese
9.
Avocados
3 Tips to control your calorie
intake without going on a starve-a-thon:
- Eat more protein and reduced carbs
- Avoid carbonated drinks – drink more
water instead
- Exercise
Reducing calories doesn’t mean starving yourself. A simple diet
and lifestyle changes – exercise, proper hydration, increased protein and
reduced carb intake can help you feel satisfied and healthier.
Summary
Calculating calories is one of
the best ways to keep a check on your body. It helps you understand the rate at
which metabolism takes place and the foods one needs to consume to stay healthy
and fit. Having a goal towards losing or even maintaining the same weight can
all be done when calorie count is kept in check. Furthermore, when a balanced
diet is religiously followed along with staying hydrated and
exercising regularly, results achieved, make you not only healthy but also
happy.
Suggested: 55
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