As we all know, maintaining a healthy lifestyle is crucial for overall well-being. One of the important factors that contribute to a healthy lifestyle is a balanced diet. To achieve a balanced diet, it is essential to have an understanding of the number of calories required by your body. Calculating the number of calories you need can be a daunting task, especially if you are not aware of the factors that influence it. In this article, we will discuss how to calculate calories based on your activity level.
Understanding Calories
Calories are a unit of measurement that indicate the amount of energy present in food. The energy is released when the food is consumed and is utilized by the body to perform various activities such as breathing, pumping blood, and digesting food. The number of calories required by the body varies from person to person and depends on various factors such as age, gender, height, weight, and activity level.
Factors that Influence the Number of Calories Required
The number of calories required by the body is influenced by the following factors:
Age and Gender
Age and gender play a significant role in determining the number of calories required by the body. Men generally require more calories than women due to their higher muscle mass and metabolism.
Body Weight and Height
Body weight and height are also essential factors that influence the number of calories required by the body. People who have a higher body weight and height require more calories than those who have a lower body weight and height.
Activity Level
The activity level of an individual is a crucial factor that determines the number of calories required by the body. People who have a sedentary lifestyle require fewer calories than those who have an active lifestyle.
Calculating Calories Based on Activity Level
To calculate the number of calories required by the body based on activity level, the first step is to determine the basal metabolic rate (BMR). BMR is the amount of energy required by the body to perform its basic functions such as breathing and circulating blood when at rest. Once the BMR is determined, the number of calories required by the body can be calculated based on the activity level.
Step 1: Calculate BMR
BMR can be calculated using the following formula:
For men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years)For women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years)
Step 2: Determine the Activity Level
The next step is to determine the activity level of the individual. The activity level can be classified into five categories:
- Sedentary: Little or no exercise
- Lightly Active: Light exercise or sports 1-3 days a week
- Moderately Active: Moderate exercise or sports 3-5 days a week
- Very Active: Hard exercise or sports 6-7 days a week
- Extremely Active: Very hard exercise or sports, physical job or training twice a day
Step 3: Calculate Total Daily Energy Expenditure (TDEE)
Once the BMR and activity level are determined, the total daily energy expenditure (TDEE) can be calculated by multiplying the BMR with the activity level factor. The activity level factors for each category are:
- Sedentary: BMR x 1.2
- Lightly Active: BMR x 1.375
- Moderately Active: BMR x 1.55
- Very Active: BMR x 1.725
- Extremely Active: BMR x
Step 4: Determine Daily Caloric Intake
Once the TDEE is calculated, the daily caloric intake can be determined based on the individual’s fitness goal. For weight maintenance, the daily caloric intake should be equal to TDEE. For weight loss, the daily caloric intake should be lower than TDEE, and for weight gain, the daily caloric intake should be higher than TDEE.
Conclusion
Calculating the number of calories required by the body can be a challenging task, but it is essential for maintaining a healthy lifestyle. By understanding the factors that influence the number of calories required and following the steps outlined in this article, you can easily calculate the number of calories required based on your activity level.
FAQs
- What is a calorie?
A calorie is a unit of measurement that indicates the amount of energy present in food.
- How are calories utilized by the body?
Calories are utilized by the body to perform various activities such as breathing, pumping blood, and digesting food.
- What factors influence the number of calories required by the body?
The number of calories required by the body is influenced by factors such as age, gender, height, weight, and activity level.
- How do I calculate the number of calories required based on my activity level?
To calculate the number of calories required based on activity level, you need to determine the basal metabolic rate (BMR), determine the activity level, calculate the total daily energy expenditure (TDEE), and determine the daily caloric intake based on your fitness goal.
- Why is it important to calculate the number of calories required by the body?
Calculating the number of calories required by the body is important for maintaining a healthy lifestyle and achieving a balanced diet.
