Calorie counting is an important aspect of weight management. Proper knowledge and discipline in calorie intake can help you reach your health goals without sacrificing nutrition. Here is a detailed guide to help you better understand the concept of calories and how to effectively track them.
I. What are Calories?
Calories are a measure of the energy we get from food and drink. This energy is used by our bodies for:
- Daily activities (walking, breathing, sleeping)
- Preservation of organs (heart, brain, liver)
- Physical activity (exercise, work, etc.)
The right balance of calories is important:
- Calorie Deficit: When fewer calories are consumed than the body uses, it results in weight loss.
- Calorie Surplus: When more calories are consumed than are used, it results in weight gain.
- Calorie Maintenance: When calories consumed equal calories used, weight is maintained.
II. How to Determine Your Calorie Needs?
Each person has different calorie requirements depending on age, gender, weight, height, and activity level. Here are the steps to determine your calorie needs:
1. Determine Basal Metabolic Rate (BMR)
BMR is the amount of calories your body needs to function even when you are not moving (e.g., sleeping, breathing). You can use the Mifflin-St Jeor Equation:
For Men:
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) + 5
For Women:
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) − 161
2. Determine Total Daily Energy Expenditure (TDEE)
TDEE is the total calories you burn in a day, including physical activity. Multiply your BMR by your activity level:
- Sedentary (without exercise): BMR × 1.2
- Lightly active (light exercise 1-3 days/week): BMR × 1.375
- Moderately active (moderate exercise 3-5 days/week): BMR × 1.55
- Very active (intense exercise 6-7 days/week): BMR × 1.725
- Extra active (very intense exercise or physical job): BMR × 1.9
3. Define Your Goal
- For weight loss: Subtract 500-750 calories from your TDEE to achieve 0.5-1 kg weight loss per week.
- For weight gain: Add 250-500 calories to your TDEE.
III. How to Watch Calories?
1. Use a Food Diary or Calorie Tracking App
- Food Diary: List everything you eat and drink every day. Write down the amount and type of food.
- Calorie Tracking Apps: Use apps like MyFitnessPal, Lose It!, or Cronometer to make it easier for you to track the calories of each meal.
2. Know the Calorie Content of Food
Here is the average calorie content of common foods:
| Food Type | Calories per Gram | Example |
|---|---|---|
| Carbohydrates | 4 calories | 1 cup of rice = 200 calories |
| Protein | 4 calories | 1 egg = 70 calories |
| Fats | 9 calories | 1 tablespoon of olive oil = 120 calories |
| Alcohol | 7 calories | 1 bottle of beer (330ml) = 150 calories |
3. Measure Your Food
- Use measuring cups or a kitchen scale to ensure the right amount of food.
Examples:
- 1 cup of rice = 200 calories
- 100 grams of chicken (skinless) = 165 calories
- 1 medium-sized banana = 105 calories
4. Read Nutrition Labels
- Check the serving size and calories per serving.
- Example: If a package of crackers has 150 calories per serving and there are 2 servings in a package, the total calories are 300.
IV. Practical Tips for Reducing Calories
1. Choose What's Healthier and Lower in Calories
- Replace rice with sweet potatoes or quinoa — they're lower in calories and higher in fiber.
- Use olive oil instead of lard — its fats are healthier.
- Avoid sugary drinks — replace soft drinks with water or unsweetened tea.
2. Focus on High-Volume, Low-Calorie Foods
Eat foods that are low in calories but high in volume, such as:
- Vegetables (broccoli, spinach, carrots)
- Fruit (watermelon, apples, berries)
- Broth-based soup
3. Cook at Home
- You control the amount of salt, oil, and sugar used.
- For example: Homemade grilled chicken is lower in calories than fried chicken from fast food.
4. Eat Smaller Portions
- Use a smaller plate to avoid over-serving.
- Example: Instead of 1 cup of rice, make it ½ cup and add vegetables.
V. Example of a Meal Plan with Calorie Count
Breakfast (300-400 calories)
- 2 boiled eggs (140 calories)
- 1 slice whole-grain bread (70 calories)
- 1 medium-sized banana (105 calories)
- 1 cup of black coffee or green tea (0 calories)
Snack (100-150 calories)
- 1 apple (95 calories)
- 10 almonds (70 calories)
Lunch (400-500 calories)
- 100g grilled chicken breast (165 calories)
- ½ cup brown rice (110 calories)
- 1 cup steamed broccoli (55 calories)
- 1 tablespoon of olive oil (120 calories)
Snack (100-150 calories)
- 1 cup cucumber slices (16 calories)
- 2 tablespoons hummus (70 calories)
Dinner (300-400 calories)
- 1 cup of vegetable soup (150 calories)
- 1 slice of grilled fish (200 calories)
- 1 cup of mixed greens with lemon dressing (50 calories)
Total Calories: 1,200-1,500 calories
VI. Recommendations of Diet Apps and Nutrition Coaches
Diet Apps
Here are apps that can help with calorie tracking and meal planning:
- MyFitnessPal
• Most popular calorie tracker. Has a large food database and is easy to use.
• Available on iOS and Android. - Lose It!
• Simple and user-friendly. Includes a barcode scanner for quick food tracking.
• Available on iOS and Android. - Chronometer
• Focuses on micronutrients and overall nutrition, in addition to calories.
• Good for those who want more detailed tracking. - Yazio
• Includes meal plans and recipes for weight loss or muscle gain. - Lifesum
• Personalized diet plans and calorie tracking that fit your lifestyle.
Nutrition Coaches
If you want more personal guidance, here are some recommendations:
- Precision Nutrition
• A well-known online coaching platform that provides personalized nutrition plans. - Noom
• An app-based coaching program focused on behavioral psychology for weight management. - Local Nutritionists
• Find a licensed nutritionist in your area. In the Philippines, you can ask at hospitals or wellness centers. - Dietitians of the Philippines
• Visit the Nutritionist-Dietitians' Association of the Philippines (NDAP) website for a list of registered dietitians.
VII. Special Reminder
- Don't be hungry.: Cutting calories too much can cause a slow metabolism and dizziness. Make sure you're still eating enough.
- Focus on food quality: Not everything that is low in calories is nutritious. Choose whole, nutrient-dense foods.
- Adjust according to your body: If you feel extremely hungry or tired, you may need to increase your calorie intake.
VIII. Final Message
Watching calories is an effective way to reach your weight management goals, but it's important to do it with balance and self-love. Remember that the goal is not just to lose weight but to live a healthier and happier life.
If you need additional support or a personalized meal plan, we can provide general recommendations, but it's best to hire a nutrition coach who can help you with a more detailed nutrition plan.
However, the guidelines here, if followed and studied carefully, can be of great help in improving your health and achieving a healthy weight.
With you,
Eric Roxas
Spiritual Healer, Life Coach and Founder
Siquijor Healers Life Coaching Services
Cangmatnog, Siquijor, Siquijor, Philippines
For consultation or appointment:
https://consult.siqhealers.com