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Lesson 1 (Week 1): Calorie Budgeting

In the world of diet, we often hear calories being calculated. Calories in food are those that are converted into energy, which we will need to get through the day. However, not everyone uses that energy because of inactivity. Some would be sitting in the office all day, while some exert an effort to get fit through exercise. In the case of those who are not using much energy, taking more than the recommended calorie intake will make you gain weight.

There are a lot of online health and fitness calculators that will help you check your recommended calorie intake. You can determine the number of calories per serving of food by checking the Nutritional Facts, which can be seen on the packaging. If it doesn’t have any (like fruit and vegetable produce), you can refer to verified websites on the estimated calorie of an item.

The Harris-Benedict Equation (modified version used below is the Mifflin-St Jeor Equation) computes the approximate daily calorie intake to assist in weight loss. Here is how you can check the Basal Metabolic Rate or the number of calories your body needs to have to sustain proper function:

For men = (10 x weight in kg) + [(6.25 x height in cm) – (5 x age in years)] + 5

For women = (10 x weight in kg) + [(6.25 x height in cm) – (5 x age in years)] – 161

After getting the result, multiply the amount based on the physical activity level shown below. The amount is your ideal calorie intake.

Sedentary = 1.53

Active = 1.76

Very Active = 2.25

After determining the ideal calorie intake, you can now proceed to calorie budgeting. This is where you have to make food choices that will be within your recommended intake. If you like to achieve your weight goal, learn how you should be managing the limited calories you need for the day and the weight you would like to reach.

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