Good Lifestyle

Understandcalories You should burn every day is not mathematically difficult - but it is virtually impossible if you do not know what you want by incining that the stored energy. Do you want to lose weight? To gain weight? Maintain your current weight? Depending on your goal, it will be a different number.

This number of burns will also be affected by the number ofcalories you consume in a given day. We are talking about the concept of "calories in vs calories". You have heard of that. That's the idea thatLosing weight, you have to burn more calories than you consume in a day. And when that does not happen,When you consume more calories than you burn, you gain weight.(In touch:15 underestimated weight loss tips that actually work)

Makes sense, right? "Calories in" is every food and drink that transmits your lips. "Calories Outputs" (Calorie Burn) is your body using these calories.

The basic science is accurate, but there are many more things behind the scenes. Many nutritionists and trainers believe that it is an excessive simplification because both calories and calories burned are influenced by a crowd of factors such as the type, quality and ratio ofmacronutrients You eat, your health, your sleep, your sleep, your stress, your hormones, your level of physical activity, even the way you prepare your food.

"Every person has a unique metabolism, the rate at which they burn calories," says Trista Best, Rd, MPH, a dietician withBalance a supplement. "This is known as basal metabolic tariff (BMR). This number is equivalent to the number of calories they should consume during the day."

Fortunately, there are mathematical formulas that can help us estimate some of these different influences on calories compared to calories. Let's walk the arithmetic (the Harris-Benedict formula) that will get you the numbers you are looking for, starting with your basal metabolic rate, the measurement of the number of calories that your body is just using to exist (heart rate, breathing, circulation, etc. .).

First, make the calculation based on your gender.

To find out how many calories you have to burn in order tolosing weightYou must first do the calculation to find out how many calories you need to consume in general.

• For women,You must perform the following calculation: bmr = 655 + (4.35 x pound weight) + (4.7 x inch height) - (4.7 x age)
• For men,This is the calculation: bmr = 66 + (weight of 6.2 x in pounds) + (12.7 x inch height) - (6,8 x age)

Placing this calculation in practice. Take a 5 feet 6-inch woman, 40 years old, who weighs 160 pounds, for example:

665 + (4.35 x 160 lb) + (4.7 x 66 inches) - (4.7 x 40) = 1 483 (BMR)

Factor in your physical activity.

Now, to find out how many calories that you need to consume a day to maintain your current weight, you must take into account your level of physical activity, part of this "calorie" hat trick: multiply the BMR by the numbers corresponding to physical activity. level in the table below.

• Small at no exercise / BMR x 1.2 = ____
• Light exercise (1-3 days / week) / BMR x 1.375 = ____
• Moderate exercise (3-5 days / week) / BMR x 1.55 = ____
• Heavy exercise (6-7 days / week) / BMR x 1.725 = ____
• Very heavy exercise (twice a day) / BMR x 1.9 = ____

So, if the woman in the example above has a quantity of light exercise every week, it would imply to multiply its 1,483 calories (BMR) of 1.375 (lightweight exercise) to get a total of 2 039 calories to maintain its current weight.

Find the appropriate deficit with your calculated calories.

"Calories located in calories relative to calories are as simple as possible of weight loss, maintenance or point of view of weight gain," says Jack Coxall, a force coach and packingFitness laboratory in London. "If someone wants to lose weight, then they will have to maintain a caloric deficit, in other words, burn more calories every day than they consume, until they have reached their goal of loss of desired weight. As a general rule,A deficit of 15% to 20% of the daily calorie needs is a good starting point."

In the example of our 40-year-old woman, a caloric deficit of 20% would be about 400 calories - resulting in a total of 1,600 calories consumed.To get the right calorie burn to lose weight, you can reduce calories, increase your exercise or make a combination of both.

Related:40 ways to burn more calories right now.

However, it is always important to realize that everyone is different - and the needs of a person may not be identical to those of another.

Make the right decisions for your body's needs.

The main reason most people are struggling to lose weight is that they start with the bad target of calories by working incorrectly with their total daily energy expenses, says Coxall.

"It is important to note that calorie calculators can only give us a general estimate of a person's calorie requirements," says Coxall. "It's a good number to start but may need to adjust if it seems that weight loss does not happen, or vice versa, happening a little too fast to be sustainable."

On the other hand, the removal of food consumption by a significant percentage can trigger faster results, but can easily fire to return, warns Dr. Waqas Ahmad Buttar ofBag infusions.

"Resistance could accumulate and clothes could launch," says Dr. Buttar. It recommends a slower approach,Cut the consumption of calories by 10%, then gradually reduce calories or increase the physical activity of 10%.

Weight loss is not the only measure of success when it comes to getting his health. Coach Nutrition and FitnessRob Arthur, CSCS Recommends using calorie calculators as a starting point, but further relying on a feed log changes in weight and body composition.

"Follow your waist circumference and how your clothes in shape," he says. "How is your sleep? Do you feel more energetic and focused? All these measures are important progress measures when changing a healthier way of life. "

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