Knowing your calorie intake.
Often its easy to get confused between calories and kcals. These are just scientific terms used to measure the contents of food particles. Calories and kcal can be calculated into an easier more understanding form, this is the measurement that is normally used for counting calories:
1000 calories = 1 kilo calorie ( 1kcal )
1 kilo calorie is often the amount of energy it takes to raise 1 gram of water by 1%.
Most of the medical professionals use the calorie counting system as a direction that can help people lose weight.
Weight loss and weight gain programs will use calorie overload and reduction. Counting and calculating your nutrients it’s essential. For every 1 gram of each of these nutrients
- protein = 4 Kcal
- carbohydrate = 4 kcal
- fat = 9 kcal
Knowing how to calculate you calories.
Here is an example of how we use the calorie formula to calculate the levels of carbohydrates in one day.
If I weighed 72 kg and I needed to increase or decrease my carb intake I would calculate;
- weight loss x 5
- weight management x 7
- weight gain x 10
Carbohydrates s are calculated by,timesing your body weight.
- Weight loss 72 x 5g = 360g Carbohydrates per day
- Weight management 72 x 7g= 504g Carbohydrates per day
- Weight gain 72 x 10g = 720g Carbohydrates per day
Protein is measured in the body by dividing your weight by 10.
- weight loss x 1
- weight management x 1.2
- weight gain x 1.7
I weight 72kg to calculate my intake is easy. Times your body weight and drop the the decimal point.
- Weight loss 1.0g x 72kg= 72g per day
- Weight management 1.2g x 72kg = 86.4g per day
- Weight or muscle gain 1.7g x 72kg = 122.4g per day
Fats don’t have a calculation system, try to keep you fat intake in between 30-35 grams per day for weight loss.
An adults normal intake of fat is between 80-90 grams per day.
Some information in the article comes from http://en.wikipedia.org/wiki/Calorie