Whether a person gains or loses weight is determined by whether they eat more or less calories per day than they do.Knowing how to calculate the number of calories you burn can help you maintain a healthy weight or track your exercise.How many calories you burn in a day can be calculated using a variety of methods.You can use this information to help you lose weight, gain weight or just get more detailed information on your body's specific needs.
Step 1: Determine your Basal Metabolic Rate.
Our bodies are powered by engines.They burn calories even during sleep.The number of calories you burn by being alive is called BMR.Depending on your age, sex, size, and genetics, your Basal Metabolic Rate can vary.To get an accurate picture of the amount of calories you burn per day, start by calculating a value for your BMR.The following equations can be used to find your BMR.The men have a weight of 13 and a height of 5.
Step 2: Be sure to include physical activity in your BMR.
We need to include calories burned from physical activity in order to get an accurate count.People need different levels of calories depending on their activity level.If you don't exercise or have a sedentary lifestyle, add your BMR by 1.2.If you do moderate amounts of exercise (1 to 3 days per week) or are lightly active, divide your BMR by 1.If you exercise on 3 to 5 days per week, add 1.55 to your BMR.If you do vigorous activity throughout the day, add up your BMR by 1.725.If you exercise more than once a day and have a very physically demanding job, add 1.9 to your BMR.
Step 3: Use the calculator online.
Basic info like age, gender, height, and weight can be used to find your BMR.It will be easier to use an online calculator than it is to do a long mathematical equation by yourself.If you choose this option, look for a calculator on a trustworthy site.BMR calculator are offered by many clinics, hospitals and websites.Important factors in your BMR calculation are your weight and height.
Step 4: Purchase a monitor for your heart rate.
A continuous heart rate monitor can be used to measure how many calories you burn.You can wear a heart rate monitor for 24 hours.It will show you how many calories you burn with or without exercise.You will be asked for your age, height, weight and gender by these types of monitors.The total calories burned are calculated by each monitor.If you want to know how many calories you burn without exercising, you can wear your heart rate monitor for 24 hours.You can compare this amount to a tracked 24 hour period in which you did exercise.Your heart rate monitor may be tricked into thinking you're exercising and burning more calories than you actually are by some emotions.This isn't common, but it's something to keep in mind.
Step 5: Start a journal.
You can use a food journal, app or website to track your calories.This will allow you to change your goal to result in desired weight changes.It can help you keep track of your diet plan.Food journals can be used to get insight into what you currently eat and how that compares to your goal.Food journals can give you an idea of where you're eating the most calories.Journaling can help you track and lose weight.
Step 6: If you want to lose weight, cut calories.
If you want to lose weight, you should always have a net negative calories intake.Reducing the number of calories you eat, burning more calories through exercise, or both can be done.Losing about 3500 calories per week equates to one pound of body weight.You can reach the weekly deficit by cutting out 500 calories a day.Cut out too many calories or lose weight too quickly.Losing 1-2 pounds per week is recommended by most sources.This can leave you feeling weak, tired and low in essential vitamins and minerals.As you lose weight, you will have to work harder to maintain it.If you have a low weight, you will have to reduce the number of calories you eat or exercise harder to lose weight.
Step 7: If you want to gain weight, increase the number of calories you consume.
You can gain weight by taking in more calories than you burn.If you increase the number of calories you eat or decrease the amount you spend through exercise, you can do this.If you want to gain weight, choose healthy, high calories foods to help you reach your goal.It's not ideal to choose fried, processed or other unhealthy foods.Good health requires some exercise.Unless your doctor tells you to stop, don't stop exercising.Moderate aerobic exercise with strength training on two days out of the week is recommended by most medical sources.