First, Calculate the BMR “Basal Metabolic Rate” by using online calculator or the below formula:
Your BMR is the amount of calories your body requires just to perform its daily life sustaining functions.
Then, by using, the Harris Benedict Equation to calculate your total energy based on your activity level, as follows:
If you want to lose weight then you have to focus on less intake from your daily-recommended calories.
In order to lose 1 pound of fat each week, you must have a deficit of 3,500 calories over the course of a week. Cutting out about 500 calories each day will result in a 3,500 calories deficit over the course of the entire week.
A Calorie Calculation is an effective way to lose weight
Nowadays, all packaged foods contain a nutrition facts label, so it is so easy to know the amount of calories intake from each food ingredients like fat, protein, and carbs which they called macronutrient.
Suppose the nutrition facts label as shown below:
In addition, the caloric value for the macronutrient:
So to calculate the caloric value for the nutrition contents:
Fat = 12 gram * 9 Kcal/gram = 108 Kcal
Carbohydrates = 25 gram * 4 Kcal/gram = 100 Kcal
Protein = 3 gram * 4 Kcal/gram = 12 Kcal
Total Caloric value per serving = 220 Kcal
Serving per container = 4
Total Caloric value per container = 4 * 220 Kcal = 880 Kcal
Finally, according to dietitians and other food experts, 46-65% of the total calories you consume on a daily basis should come from carbohydrates, 10-35% from protein, and 20-25% from fats. The recommended daily value (%DV) column featured in the nutrition facts will tell you how much of those proportions you’re getting from the item per serving.
See also,
http://bit.ly/2K3nzpq
I would like to share my experience for losing about 30KGs from my weight in 8 months.
At the beginning before deciding to start losing my weight, I have to recognize that I am in a problem to start solving it. Yes it’s a problem, I suffer when I walk a small distance hence I get exhausted, also I start snoring in the night and my partner ask to go to the doctor for getting a treatment for that, and one of the days during my sleeping I got suffocation because of that obesity –as I turn right or left while sleeping, the fat pressed the throat and blocked it where air can’t be reached to my lung-, and the doctor tell me if it comes to you next time may be you lose your life, and at that moment it was a transformation point to start changing my bad habit of eating, and follow a diet system to start lose my weight.
I start here to discuss my diet system, in the morning when I wake up, I drink as much as of water glasses -two or three glasses which I can- then I eat a boiled egg along with two pieces of toast. After a while when I feel hungry, I go direct to fill my stomach with water to stop the sense of hungry then eat veggie like cucumber, tomato or fruit. In addition, I follow that scenario until I reach the lunchtime.
At the lunchtime and before eating I start to drink two glasses of water then eat a big bowl of salad along with a grilled chicken or meat or fish or etc. Same scenario I have to follow if I feel hungry as above, until I reach the suppertime. Suppertime will be before sleeping time by two to three hours, I start by filling my stomach with water after that a cup of yogurt with a piece of fruit.
During that routine, I give myself one break day every week to eat whatever I want. After long while –almost six months- I extend my break to two days. Along my regimen system, I monitor my loss weight to give me more motivation to keep continuing until I reach my target.
Through those 8 months, I lose around 30KGs and return to my normal weight – which means almost 4KGs per month-. Ultimately, the strong willing only the way to reach your goal.
There is three factors if you considered while eating, you will get extremely and effective benefit. First Factor: Food IngredientsIt is required to know that how to choose the food ingredients for each type of meal, before we get this information, it is mandatory to know the food ingredients and its function. As it is well known that, there are many types of ingredient food, protein that your body needs for building up your muscles, carbohydrates that provide fuel for the central nervous system and energy for working muscles. Ultimately, vitamins and minerals, which are considered essential nutrients because they acting in concert, they perform hundreds of roles in the body. They help shore up bones, heal wounds, and bolster your immune system. They also convert food into energy, and repair cellular damage.
Second Factor: Timing
After discussing the food ingredients in the previous paragraph, so it is obvious that during the daytime our bodies demand carbohydrates, which supply energy for getting muscles working through achieving our daily activities, so it is non-sense to give our bodies any type of energy during the nighttime while going to sleep.
In addition, there is no restriction based on timing for intaking protein, vitamin, and mineral.
Third Factor: Quantity
If you focus while eating in that factor, you will see how much weight you will lose during a day or a week. For example, when you are going to get your breakfast meal you has to choose your meal ingredients quantity to be as minimum as your body get filling, or take the quantity your require, however once you feel filling, so you have to stop eating.
If you considered the above three factors above, you will get much advantage to make your eating habit is healthy and controlling your body weight.
