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This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
This article has been viewed 81,899 times.
Whether you are trying to gain weight or lose weight, the most important factor determining this process is the amount of calories that are consumed by the body more or less than the calories burned through daily activity. Knowing how to calculate your daily calorie burn can help you maintain a healthy weight or help you keep up with your fitness routine. There are many different ways to calculate daily calories burned, and these are all fairly easy. In addition, you can rely on this information to lose weight, gain weight, maintain weight, or simply get to know your body’s specific needs better.
Steps
Determine calories burned
- Your body’s BMR can vary depending on age, sex, physical condition, and genetics. [1] X Research Source To get an accurate estimate of how many calories your body burns each day, it’s important to first calculate the BMR value.
- Use the following equation to find your BMR manually.
- Male: (13.75 × weight) + (5 × height) – (6.76 × age) + 66
- Female: (9.56 × weight) + (1.85 × height) – (4.68 × age) + 655
- If you don’t exercise or lead a very sedentary lifestyle, multiply your BMR by 1.2. [3] X Research Sources
- If you do moderate-intensity exercise (1-3 days/week) or do light activity, multiply your BMR by 1.375. [4] X Research Sources
- If you exercise more than 3-5 days/week or lead an active lifestyle, multiply your BMR by 1.55. [5] X Research Sources
- If you exercise most days of the week and are active throughout the day, multiply your BMR by 1.725. [6] X Research Sources
- If you exercise daily or more than once a day and your job requires intense physical activity, multiply your BMR by 1.9. [7] X Research Sources
- Obviously, using an online calculator can be easier and simpler than doing the math yourself.
- If you want to use an online calculator, you should look for a BMR calculator from a reputable website. There are many health care clinics, hospitals or government websites online that offer a BMR calculator.
- Note, you must have your current height and weight measurements to be able to calculate the correct BMR.
- Currently on the market there are many types of heart rate monitors you can wear for 24 hours. This machine will help you estimate how many calories your body burns throughout the day (with or without exercise).
- The tool also asks you to enter your age, height, weight, and gender. Each machine will use a different formula or algorithm to calculate total calories burned.
- You can wear the heart rate monitor continuously for 24 hours without exercise to know how many calories your body burns with normal daily activity. Then compare that to how many calories are burned when you exercise.
- Note, even some emotions can increase your heart rate and can “trick” your heart rate monitor into thinking you’re exercising and burning more calories than you really are. Although not by much, it can still happen.
Lose or gain weight based on calorie information
- Food journaling is also a great way to get more insight into the foods you’re eating and to compare actual calories to your goals.
- Through a food magazine, you can see which foods contain the most calories of the day.
- Ultimately, a food diary can help you stick to your plan and achieve success in gaining weight, losing weight, or maintaining your ideal weight.
- In general, each week you have to lose about 3500 calories to be able to lose from 0.5kg-1kg. Thus, every day you have to reduce 500 calories. [8] X Trusted Source Mayo Clinic Go to Source
- Don’t lose weight too quickly or cut too many calories. Most reputable sources recommend not losing more than 0.5-1 kg/week. Excessive amounts can be dangerous and leave you feeling tired, weak, and lacking in essential nutrients. [9] X Trusted Source Mayo Clinic Go to Source
- Remember that as you lose weight, you need to gradually increase the intensity of your exercise to maintain your weight. When weight is reduced, the BMR will decrease and the amount of calories burned through daily activity will also decrease, which means you must continue to gradually reduce your daily calorie intake or increase exercise. Work out more to keep losing weight.
- To do so, you can increase your calorie intake and decrease the number of calories burned during the day, or a combination of both.
- Whatever your reason for wanting to gain weight, you must make healthy, calorie-rich food choices to help you meet your goal of increasing calorie intake. Choosing fried, processed, or other unhealthy foods is not a good idea at all.
- Remember, exercise is essential to maintaining good health. Do not stop exercising unless directed by your doctor.
- Although everyone’s physical activity needs vary, most medical sources recommend 2.5 hours of moderate-intensity aerobic exercise each week, combined with: 2 days of strength training (or 1.5 hours of high-intensity aerobics). [10] X Trusted Source Centers for Disease Contrp and Prevention Go to source
Advice
- Most methods of calculating total calories are estimates, not exact numbers.
- You may need to adjust your calorie estimate goals as you continue to monitor your weight.
- If you’re trying to lose or gain weight, you need to consult with your doctor to make sure weight changes are safe and appropriate for your body.
This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
This article has been viewed 81,899 times.
Whether you are trying to gain weight or lose weight, the most important factor determining this process is the amount of calories that are consumed by the body more or less than the calories burned through daily activity. Knowing how to calculate your daily calorie burn can help you maintain a healthy weight or help you keep up with your fitness routine. There are many different ways to calculate daily calories burned, and these are all fairly easy. In addition, you can rely on this information to lose weight, gain weight, maintain weight, or simply get to know your body’s specific needs better.
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