How to Count Body Calories Easily and Simply

Want to live a healthy life by losing weight but still don't dare to go on a diet ? Actually, you can still enjoy good food during the process of losing weight. That is by count body calories according to what your body needs every day.

Well, on this occasion, Admin will share information about how to count body calories for diets with high potential for weight loss. However, make sure you are consistent, so that you get the ideal weight you want.

Calorie Function for the Body

Before we discuss how to count body calories, it's a good idea to first learn what the function of calories is. For those of you who want to maintain an ideal body weight, make sure the calorie intake from food and drinks is in accordance with the body's needs so that no residue will be converted into fat.

Calories are the needs of every body but are usually converted first into energy. The rest of the calories that are not converted into energy will be stored in the body as fat.

How important is it to count body calories ? Well, every human body needs calories not just to move or to be active. Basically, calories have several important functions for the body, including the following:

1. Weight Control

By count body calories, a person can control weight. Basically, calories have an important role in supporting the burning process that the body uses to carry out various activities. The body will not have a source of energy without calories.

In other words, if you want to make sure your weight remains ideal and doesn't gain weight easily, you can find the right way to count body calories using a calorie calculator.

2. Supports Body Activities

As previously stated, the body needs energy from calories in order to carry out various activities. This means that calories have an important role for health and the continuity of various activities carried out by the body.

Lack of calories is certainly not good because the body will be less productive due to lack of energy or energy. This is also an influence why everyone's calorie needs are different. Because it depends on the activity they do, count body calories can be useful to find out how many calories you need each day.

3. Supports Body Growth and Development

The development and growth of the body certainly does not just happen. One of the conditions is the amount of calorie needs must be fulfilled. Children and toddlers need calories not only for activities but also for the development of the brain and other organs.

Children who are malnourished will experience weak organ development. Not only that, they are also generally more susceptible to disease than children with adequate nutrition.

4. Body Energy Source

The body needs calories in order to move and perform various activities. In this case another function of calories is as a source of energy which is assumed in three components, namely fat, protein, and carbohydrates. So count body calories can be useful to find out how many calories you need each day.

5. Affects Body Health

Another function of calories is to affect the health of the human body. In addition to easily feeling weak and looking weak, a body that lacks calories will be susceptible to various diseases caused by viruses, bacteria, or other causes.

Calories are needed by the body to carry out various important activities such as breathing, heart rate activities, and other body organs. So count body calories can be useful to find out how many calories you need each day.

6. Affects Psychological Conditions

Maintaining psychological health is no less important than maintaining physical health. In this case, calories play a role because calorie intake will affect psychological conditions. A person who does not get enough calories will be irritable, excessively sad, and have feelings of depression.

In addition, a lack of calories can be the reason why a person does not have the enthusiasm to do activities that require energy. As a result, the body becomes unproductive. So count body calories can be useful to find out how many calories you need each day.

How to Count Body Calories

Because the number of calories can affect several things, including weight, so many people decide to count body calories. To ensure that they are neither too much nor too low in calories.

There are several factors that affect daily calorie needs, including age, height, weight, physical activity, and a person's metabolic rate. Meanwhile, to calculate the right number of calories for the body, there are some tips on how to count body calories.

Here's how:

1. Use the Harris-Benedict Formula

One way to count body calories through food intake, you can use the Harris-Benedict formula which is often used by nutritionists. This one formula takes into account a person's age, gender, weight, height, and activity level.

To count body calories from this formula, you must first calculate your BMR or Basal Metabolism Rate, which is an estimate of the amount of energy your body uses to perform basic functions at rest.

The following is the formula used to calculate the BMR of men and women.

The BMR formula for men is 66.5 + ( 13.7 × weight ) + ( 5 × height ) – ( ​​6.8 × age )

The BMR formula for women is 655 + ( 9.6 × body weight ) + ( 1.8 × height ) – ( ​​4.7 × age )

In the above formula, kilograms or kg are used for weight and centimeters or cm for height. Then, the results of the above calculations are then multiplied by the physical activity factor with the following guidelines:

  • If you almost never exercise, then the result of the BMR calculation is multiplied by 1.2
  • If you rarely exercise, the results of the BRM calculation are multiplied by 1.3
  • If you often exercise or do strenuous physical activity, the BMR result is multiplied by 1.4

By count body calories using the formula above, we can take this one example. A 26-year-old woman with a weight of 60 kg and a height of 160 cm and rarely exercise, her daily requirement is 1,848 kcal.

2. Use WHO Formula

If you want to count body calories, you can also use the WHO formula. This formula is considered simpler than the Harris-Benedicts formula because it does not take into account height but is divided by age category.

For example, if you want to know the needs of a woman aged 18-29, use:

  • The formula is 14.7 × (weight in kilograms) + 496.

Meanwhile, to find out the calorie needs of a man trying 18-29 years, use:

  • The formula is 15.3 × (weight in kilograms) + 679.

Then, the results of these calculations are multiplied by the physical activity factor as in the first formula for count body calories, namely the Harris-Benedict formula.

3. Use Applications on Smartphones

For those of you who want an easier way to count body calories without having to calculate using any formula, just try using a healthy application for families and individuals on smartphones. The trick is to download the application and then use it according to the instructions.

4. Measure Meal Portions

You can also use measuring portions of food as another way to count body calories needs each day. Adults need about 2,000 kcal in a day. However, some people may have different caloric needs due to certain conditions such as diabetes or obesity.

Be sure to consult a nutritionist or doctor so that the portion of food consumed is according to the daily needs of the body. So count body calories can be useful to find out how many calories you need each day.

Well, to determine the portion of the meal, here's how:

a). Staple food

Staple food is a source of carbohydrates. In addition to rice, you can also choose noodles as a staple food so that the body's daily calorie needs are met. Consumption of 500 grams of rice in a day. However, if you prefer noodles, you can consume up to 1,000 grams a day.

100 grams of rice is equal to one adult fist or one cup. In other words, you need five cups or five fists of rice in a day by dividing it strategically. For example, one and a half rice balls in the morning, two rice balls in the afternoon, and the rest are consumed at dinner.

b). Vegetable and fruit

Adults are recommended to consume 400 to 600 grams of vegetables and fruit a day. An easy way to divide it is two-thirds of these needs are vegetables and one-third are fruits. So count body calories can be useful to find out how many calories you need each day.

100 grams of cooked vegetables without sauce and sauce is equal to one cup (according to the number of nutritional needs or RDA). In order to meet the needs of vegetables in a day, consume about one cup of vegetables in the morning, one and a half cups for lunch, and the remaining one and a half in the evening.

As for fruit, make sure to consume about one and a half to 2 cups of fruit every day. One cup is equal to one apple or one orange field. This means that adults can eat two apples a day to get the body's calorie intake.

c). Count body calories from side dishes

For the calorie needs of side dishes, make sure you eat side dishes that come from plants (vegetables) and animals (animals). An adult's body needs about 100 to 400 grams of vegetable side dishes such as tempeh or tofu and 70 to 160 grams of side dishes of animal origin such as fish and eggs.

5. Make sure the seasonings count too

After knowing the calories your body needs, of course you have to adjust the portion of the meal accordingly. However, don't forget to count body calories plus the spices you use. After all, whatever you eat or enter the body, it will all affect the number of calories

How To Count Body Calories For Diet

Are you planning to do various diets? In order to get maximum results, be sure to count body calories needs from the food you consume. Currently, you can use various applications or online calorie calculators for dieting that can help calculate calorie needs for dieting.

The calorie needs will be calculated based on data on age, height, weight, gender, and daily activities. Then, you can start doing a calorie deficit according to the data obtained using the calorie calculator.

A calorie deficit is an important part of losing weight. However, you must also remember that this is not the only factor that affects weight.

If you want to diet in a proper, healthy, and safe way, then count body calories is the main thing. Here are some steps that you must do consistently to get the desired results.

1. Calculate BMR

As previously explained, knowing your BMR is an important thing to do before starting to count body calories using any method. The calculation of BMR or Basal Metabolic Rate for women and men is different.

2. Calculate Activity Level

In addition to weight, height, age, and gender, a person's activity level is another important thing that must be considered when deciding how to count body calories for a diet. Activity levels can range from very little exercise to very frequent exercise.

3. Calculate Total Calorie Needs for Diet

Now, you can start count body calories needs to start a diet program. According to the Academy of Nutrition and Dietetics, there are different calorie intake limits for women and men. Women need 1,200 to 1,500 kcal per day, while men need about 1,800 to 2,000 kcal per day.

In order to lose weight, you have to cut calories according to your body's needs. If you want to lose about 1 kg of weight in one week, you must be able to reduce your calorie intake by 1,000 kcal per day. This means, you have to have a calorie deficit of 7,000 kcal to lose 1 kg of weight.

Meanwhile, to count body calories for diet, you can use the formula as mentioned above, namely the WHO formula or the Harris-Benedict formula. For the easiest way, you can use an online calorie calculator or an application that can be downloaded on a smartphone.

4. Choose the Right Type of Food

The right food menu is no less important in running a healthy diet. You can choose foods that can burn more calories, such as high-protein foods. Protein requires more energy so that the body's metabolic processes are maximized.

How, are you ready to start a diet after knowing how to count body calories ? If so, you can make sure that the diet you are running will not harm the body because the body still gets nutritional intake and gets calories from the right foods.