Calorie is the most important thing to learn when you are on the way to lose weight. Weight loss process is deeply related with the calorie budget. The foods we used to consume on daily basis are stored as calorie in our body. It is scientifically proved that a certain amount of calorie is more or less equivalent to one pound of weight, which is recognized as 3500± calories in numbers. So, if we can burn 3500 calories from our body, then it will help to shed 1 pound of weight from the body.
Therefore, it is essential to know about the basic instinct of calories for screening the weight loss process accordingly.
How to calculate the calories being consumed on each day?
Calculating the calories being consumed each day is little bit difficult and complex if you would like to accurate in numbers. There is no any machine or calculator being invented yet.
For example, you might have some beef, pasta with chicken and a soft drink in your dinner today. Now, can you accurately calculate the amount of calories you consumed today? I guess it would be little tough and complex to calculate the result.
Therefore to help you I can give you some clues and tips. You may be aware that there is a tagging named as nutrition facts on the pack of pasta. You may take a look over it and can approximate the amount of calories you consumed at your dinner today.
Besides, you can also do the calculation as you may know that 1 gram of protein and carbohydrate produces 4 calories in return. Fat provides 9 calories per gram. I guess you can imagine or approximate how much carbohydrate, fat and protein being consumed. Thus you can multiply the amount of food with the certain amount of calories to get the result. Keep in mind that you can’t figure it out by much accurately.
How to calculate the calories being burned on each day?
Calculating the amount of calories outs from the body is not harder like the intake of calories. Some procedures and ways can help you calculate the expenditure of calories from the body.
You would be surprised to know that an adult person can burn 2200± calories from the body without performing any intentional workout on each day. It’s termed as Basal Metabolic Rate (BMR). It happens as a result of different physiological process takes place in our body continuously. So, if you can perform some sort of workout alongside, then it will help you to burn some extra calories in return.
There are so many gadgets, calculators, mobile apps available to help calculate the outs of calories on daily basis. Based on the duration of time and speed of workout you may calculate the burned calories very easily.
Maintain the Calorie Ratio
Calorie is considered as the fuel for proper functioning of the body. No matter what you eat in your meal, it will certainly dissolve into calories after particular period of time. Metabolism process leads the way to utilize the calorie for different physiological systems.
If we tend to consume more calories than the need, then our body will store the excess calories as fat. So, it is very important to know about the amount of calorie you are eating each day. For a healthy diet it is also essential to maintain the ratio of calorie intake. Although it varies regarding the age, weight, height and activity level. But we can approximate the ratio for adult person.
There are so many recommendation you may find from different sources about maintaining the calorie ratio. I don’t want to bring all of these examples and variations in opinion, this can make you overwhelmed and confused to choose the right way. You may already know that foods are categorized into three major classes, these are likely-
Among the above three sources, most of us are used to eat carbohydrates in a significant amount in daily basis. Because, it comes from the different type of foods. Food grain, fruits, vegetables and so many other things are the good source of carbohydrate. Scientifically it is proved that carbohydrate produces 4 calories by 1 gram of serving.
Protein comes from different type of meats, peas, nuts and beans. It can significantly contribute to build our body muscle accordingly. Protein also considered as a great source of energy as well. It can trigger our metabolism process. It produces same of amount of calories as carbs do.
But, the availability of energy can vary regarding the type of protein. Fats are also a vital source of energy. There are two kinds of fat available out there. Such as
- Saturated fat
- Unsaturated fat
Saturated fat are termed as bad fat for human body. As it comes directly from different animals’ meat, dairy products and it stays solid in the room temperature. So it can hamper your fitness vigorously.
Unsaturated fat mainly comes from different type of plants and fruits oil. You can find unsaturated fat from olive oil, avocado oil, nuts, plants oil and so forth.
So, it usually tends to stay as liquid form in room temperature. It’s termed as good fat though, but fat is fat.No matter whether the fat is saturated or unsaturated, it will produces 9 calories of energy per 1 gram of serving.
Now, you know about the different group of foods and distinguish amount of calories along with the type. From different recent studies, health professionals are able to figure out the ratio or percentage of food elements for maintaining a healthy diet. Simply you have to keep in mind that if you want to have a healthy diet, then the best ratio would be 40-45% carbohydrates, 30% protein and 20-25% of fat. That necessarily means that if you tend to consume 100 calories of food, then make sure that you are consuming 40-45 calories from carbs, 30 calories from protein and 20-25 calories from fat.