Why is it useful to keep a journal of how many calories I took?
Every person is unique, one person can lose weight with 1500 cal per day while some other person needs less. Your body needs a daily amount of energy, this energy will come from your food.
When you eat too many high caloric products and this will be transferred into body fat as a reserve. That's why it's important to pay attention on how many calories you take, on almost all food products you can find how many calories the product contains.
Your Basal Metabolic Rate is the amount of energy that your body needs. Approximately 60% of this energy is used for basic body functions such as breathing. Other factors that determine your basal metabolic rate: your height, your weight, your gender and your age.
But how many calories do you actually need per day? We will show you how to calculate your basal metabolic rate.
Calculating your BMR:
You can calculate your BMR for with the following formula:
For women: number of calories per day = 655 + (9.6 x your weight in kilograms) + (1.8 x your height in centimeters) – (4.7 x age in years)
For men: number of calories per day = 66 + (13.8 x your weight in kilograms) + (5 x your height in centimeters) – (6.8 x age in years)
This formula applies only for adults!
If you occasionally move or do sports raise your BMR by 30% and if you are an athlete than raise your BMR by 60%.
Once you have calculated it, how many calories should you burn to lose weight?
You know the number of calories you use for normal weight, if you want to lose weight, you reduce this number. You can do this by using the formula with your target weight instead of your current weight.