How To Count Calories
Counting calories is really not a difficult thing once you learn how to do it. First it starts off with figuring out your Basal Metabolic Rate (BMR), which is the minimum amount of energy required when resting. To calculate this you can simply search online for a calculator or do it the old fashioned way
Males: BMR = 10 x weight + 6.25 x height - 5 x age + 5
Females: BMR = 10 x weight + 6.25 x height - 5 x age - 161
These equations require the weight in kilograms, the height in centimeters, and the age in years.
You can find out your needed daily in take of calories by multiplying by an activity factor, 1.2 for no exercise, 1.375 for light exercise, 1.550 for moderate, 1.725 for very active, and 1.9 for extremely active. By multiplying your BMR by this activity factor you will get the amount of calories needed per day, then you may run the calculations again for the body and weight you WOULD like to see the amount of calories you need under those circumstances. This will leave you with a difference of calories that must be sacrificed in order to achieve your goal weight. Sometimes even a difference of about 100 calories per day is equivalent to a slice of toast with a little butter. Just by cutting out the calories equivalent to one slice of buttered toast from your diet, you can lose 15 pounds in one year and a half.
By reading nutrition labels, keeping track of what you eat, and weighing what you eat , you'll be cutting out the calories in no time!
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