Calorie Budgeting

Many online health and fitness calculators 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.

 

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 to manage the limited calories you need for the day and the weight you would like to reach.