Calories are the body’s primary source of energy. It would help if you had more energy to burn calories. Your basal metabolic rate and activity level must be considered in determining your daily calorie expenditure. You should also consider your exercise habits, which can help you burn more calories during the day.
What is Calories
Calories are energy provided by heat in the food we eat to enable our bodies to function. To sustain our lives, we must eat a certain number of calories. If we eat too many calories, we can gain weight.
Complexity is made even more complicated by the fact that not all calories are equal. For example, you can consume 150 calories if you eat a candy bar or 30 cups of lettuce. It is essential to understand what a calorie means and how we count them when making dietary choices.
Basal Metabolic Ratio
As your body relies on respiration and circulation, your BMR (basal metabolic rate) measures the calories burned each day to keep itself operating. BMR is calculated using a person’s age, weight and height. Because it doesn’t include calories burned in exercise, your BMR only accounts for 60-75 per cent of daily calories.
Equation Of Harris-Benedict
In Harris-Benedict, the BMR is adjusted to reflect your level of exercise and activity. You multiply the BMR with an activity multiplier. Different multipliers represent different activity levels over the course of a week.
Calculate your BMR by multiplying it by 1.2 if you are not active and are sedentary.
You can multiply the above figure by 1.375 if you exercise 3 times or less in a week.
In case you exercise from 3 times to 5 times a week, Calculate your BMR by multiplying it by 1.55.
For 6 or 7 workout sessions in a week, Calculate your BMR by multiplying it by 1.725.
If you do exercise seven days per week and have a demanding job, multiply by 1.9.
Monitor your heart rate
The heart rate monitors can be attached around your wrist and display the heart rate in real-time. Many monitors have calorie burn calculators, allowing your heart rate to be used to calculate caloric expenditure. When you want to measure the number of calories your body burns, you can monitor your heart rate throughout the day. Using the heart rate monitor, you can track your basal metabolic rate and any activity you do.
Calorie consumption higher or lower
There is always a chance that the Harris-Benedict equation could be wrong. Your caloric intake will vary depending on how active you are and what your metabolism is. You may burn more calories if you exercise multiple times per week. Before starting any diet or exercise program, consult your doctor to find out how many calories you need to lose weight.
There are many options for activities that can help you burn calories. However, there are so many options that it can be challenging to stick with a single calorie-burning strategy. You can rely on the Metabolic equivalent of the Task value. Each activity has a MET value. This is how much oxygen your body uses while you are doing it. To calculate the calories burned for a workout, add the MET value to your calorie formula.
Divide by 2.2 to convert your weight in kilograms from pounds. If you are 176 lbs, you will weigh 80 kgs.
Find out the MET value for the activity you did. The figures are available on the National Cancer Institute’s websites (Illustration of Lifestyle Medicine) and the Compendium of Physical Activities Tracking Guide (University of South Carolina Arnold School of Public Health). General cycling, for example, has a MET value of 8.0.
Multiply the MET Value by your weight in kgs. For example, if you are 80 kg and do a sport like cycling, you would get 640 as a product.
To calculate the calories burned, multiply the product by how long you did the activity. To get 320 calories, multiply 640 times 0.5.