How to calculate food calories to not feel guilty while eating?

Have you ever tried to lose weight by exercising with Baybay’s exercise video but you are already tired at the first 5 minutes of the video. Also, you end up eating Thai Barbecue to comfort yourself. However, after you read this content, you need to eat properly and choose food that matches your body proportion without the soreness from exercising. Today, ACU will teach you how to calculate calories for people who want to lose weight, and how to eat without feeling guilty!

What is Calories?

It is an energy unit whether the used energy, the burned energy, or the energy from food that you ate. Food, desert and snack calories can be seen at the back of the product packaging. It will tell you how much calories this food contains and what are they divided into.

The body uses two types of calories in total.

Basic Calories: Calories used in everyday life, such as breathing or working, moving organs in the body.
Calories in activities: Such as exercise, walking, running, and even sitting still or sleeping are considered calorie-powered activities or calories burning.

Calorie Counting Method

BMR calorie calculation or calorie burn or daily body burn.

Male: 66+(13.7 multiply with weight in kilogram) + (5 multiply with height in centimeter) – (6.8 multiply with age) = BMR

Female: 665+(9.6 multiply with weight in kilogram) + (1.8 multiply with height in centimeter) – (4.7 multiply with age) = BMR

The sum is the amount of calories the body needs per day. Most men have a calorie of 1600-2200 calories and women have a calorie of 1400-1800 calories.

TDEE calorie calculation or the burning of calories in activities.

Exercise a little or work at the table: TDEE = 1.2 x BMR

Exercise 1-3 days a week: TDEE = 1.375 x BMR

Exercise 3-5 days a week: TDEE = 1.55 x BMR

Exercise 6-7 days a week: TDEE = 1.725 x BMR

Exercise hard or worker: TDEE = 1.9 x BMR

The resulting value is the goal of exercising or burning calories out of the body.

Calculation formula for people who want to lose weight.

Body Weight (kilogram) x 2.2 x12 = The result is for people who want to lose weight.

Calculation formula for people who want to build muscle.

Body Weight (kilogram) x 2.2 x18 = The result is for people who want to lose weight.

How to calculate food calories?

The calculation of the nutritional value of three main foods protein, carbohydrate, and fat, which can look at the number of calories from the nutrition label. Both three nutrients provide the following calorie content:

Carbohydrates give four calories per gram (the amount of carbohydrate x 4 = Calorie Energy Value)
Protein give four calories per gram (the amount of protein x 4 = Calorie Energy Value)
Fat give nine calories per gram (the amount of fat x 9 = Calorie Energy Value)