Every individual has custom calorie needs. This value is determined by factors such as the age, gender, weight, height, and whether or not they exercise. So, in a nutshell, one size does not fit all.
To accurately calculate your daily calorie intake, you can create unique custom calculator for website using the exceptional calorie calculator which has awesome widgets. The results you get from the calculator give you an estimate of how many calories you need to take in order to control your weight.
The Minimum Daily Calorie Intake
Since everybody has different activity levels and metabolic rates, it can be quite hard to set fixed calorie levels. For this reason, a baseline is set to give people guidance on the minimum levels that they shouldn’t go below. For women, the figure is set at 1200 calories while for men it 1800 calories.
When you’re reducing your calories for the purpose of losing weight, it’s advisable not to reduce the amount by more than 500 of the recommended value. Low daily calorie intake can have the following effects:
- Muscle mass is broken down to give energy. This process is referred to as catabolism
- Metabolic rate drops
- You become sluggish and easily irritable
- Potential nutritional deficiency
The Calorie Calculator and BMR
The calorie calculator estimates the number of calories that a person needs to consume in a day by basing its calculations on the Mifflin-St Jeor Equation. This equation is used to calculate the basal metabolic rate (BMR).
BMR refers to the amount of energy that is spent by our bodies while we’re at rest. The equations are as follows for both genders:
MEN: BMR= 10 x (weight + 6.25) x (height- 5) x (age+5)
WOMEN: BMR= 10 x (weight + 6.25) x (height- 5) x (age- 161)
The weight is in kilograms while the height is in centimeters.
The value obtained gives an estimate of the calories that a person can consume in a day, while at rest, and maintain their weight.
To get a more realistic number, the value obtained from the above formula is multiplied by an activity factor. This factor depends on your level of exercise; can either be light or intense and should range between 1.2-1.95.
How to Count Calories Effectively to Lose Weight
Listed below are 5 steps that you should follow in order for you to count calories correctly to help in your weight loss journey:
- Set your weight loss goals. Remember that a single pound equates to around 3500 calories. This means that the theoretically, it’s possible to lose one pound in a week’s time by reducing your daily calorie intake by 500.
- Determine your BMR using the equation provided above. Keep in mind that the values obtained from these calculations are mere approximations
- Keep track of your calories. There are several applications that are designed to help people do this to facilitate progress towards your goals.
- Put other factors such as muscle mass and amount of fat into consideration as you work towards your goals. Keep in mind that weight loss alone cannot be an ultimate determinant of good health and fitness.
- Remain consistent!