{"id":4051,"date":"2024-12-27T18:33:19","date_gmt":"2024-12-27T10:33:19","guid":{"rendered":"https:\/\/siqhealers.com\/?page_id=4051"},"modified":"2026-07-30T20:31:36","modified_gmt":"2026-07-30T12:31:36","slug":"gabaycalories4weight","status":"publish","type":"page","link":"https:\/\/siqhealers.com\/en\/gabaycalories4weight\/","title":{"rendered":"Calorie Guide for Weight Management"},"content":{"rendered":"<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">I. What are Calories?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Calories are a measure of the energy we get from food and drink. This energy is used by our bodies for:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Daily activities (walking, breathing, sleeping)<\/li>\n\n\n\n<li>Preservation of organs (heart, brain, liver)<\/li>\n\n\n\n<li>Physical activity (exercise, work, etc.)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">The right balance of calories is important:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Calorie Deficit<\/strong>: When fewer calories are consumed than the body uses, it results in weight loss.<\/li>\n\n\n\n<li><strong>Calorie Surplus<\/strong>: When more calories are consumed than are used, it results in weight gain.<\/li>\n\n\n\n<li><strong>Calorie Maintenance<\/strong>: When calories consumed equal calories used, weight is maintained.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">II. How to Determine Your Calorie Needs?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Each person has different calorie requirements depending on age, gender, weight, height, and activity level. Here are the steps to determine your calorie needs:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Determine Basal Metabolic Rate (BMR)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">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:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>For Men:<\/strong><br>BMR = (10 \u00d7 weight in kg) + (6.25 \u00d7 height in cm) \u2212 (5 \u00d7 age in years) + 5<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>For Women:<\/strong><br>BMR = (10 \u00d7 weight in kg) + (6.25 \u00d7 height in cm) \u2212 (5 \u00d7 age in years) \u2212 161<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Determine Total Daily Energy Expenditure (TDEE)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">TDEE is the total calories you burn in a day, including physical activity. Multiply your BMR by your activity level:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sedentary<\/strong> (without exercise): BMR \u00d7 1.2<\/li>\n\n\n\n<li><strong>Lightly active<\/strong> (light exercise 1-3 days\/week): BMR \u00d7 1.375<\/li>\n\n\n\n<li><strong>Moderately active<\/strong> (moderate exercise 3-5 days\/week): BMR \u00d7 1.55<\/li>\n\n\n\n<li><strong>Very active<\/strong> (intense exercise 6-7 days\/week): BMR \u00d7 1.725<\/li>\n\n\n\n<li><strong>Extra active<\/strong> (very intense exercise or physical job): BMR \u00d7 1.9<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">3. Define Your Goal<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>For weight loss<\/strong>: Subtract 500-750 calories from your TDEE to achieve 0.5-1 kg weight loss per week.<\/li>\n\n\n\n<li><strong>For weight gain<\/strong>: Add 250-500 calories to your TDEE.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">III. How to Watch Calories?<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Use a Food Diary or Calorie Tracking App<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Food Diary<\/strong>: List everything you eat and drink every day. Write down the amount and type of food.<\/li>\n\n\n\n<li><strong>Calorie Tracking Apps<\/strong>: Use apps like MyFitnessPal, Lose It!, or Cronometer to make it easier for you to track the calories of each meal.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2. Know the Calorie Content of Food<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Here is the average calorie content of common foods:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Food Type<\/th><th>Calories per Gram<\/th><th>Example<\/th><\/tr><\/thead><tbody><tr><td>Carbohydrates<\/td><td>4 calories<\/td><td>1 cup of rice = 200 calories<\/td><\/tr><tr><td>Protein<\/td><td>4 calories<\/td><td>1 egg = 70 calories<\/td><\/tr><tr><td>Fats<\/td><td>9 calories<\/td><td>1 tablespoon of olive oil = 120 calories<\/td><\/tr><tr><td>Alcohol<\/td><td>7 calories<\/td><td>1 bottle of beer (330ml) = 150 calories<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Measure Your Food<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Use measuring cups or a kitchen scale to ensure the right amount of food.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Examples:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cup of rice = 200 calories<\/li>\n\n\n\n<li>100 grams of chicken (skinless) = 165 calories<\/li>\n\n\n\n<li>1 medium-sized banana = 105 calories<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">4. Read Nutrition Labels<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Check the serving size and calories per serving.<\/li>\n\n\n\n<li>Example: If a package of crackers has 150 calories per serving and there are 2 servings in a package, the total calories are 300.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">IV. Practical Tips for Reducing Calories<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Choose What&#039;s Healthier and Lower in Calories<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Replace rice with sweet potatoes or quinoa \u2014 they&#039;re lower in calories and higher in fiber.<\/li>\n\n\n\n<li>Use olive oil instead of lard \u2014 its fats are healthier.<\/li>\n\n\n\n<li>Avoid sugary drinks \u2014 replace soft drinks with water or unsweetened tea.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2. Focus on High-Volume, Low-Calorie Foods<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Eat foods that are low in calories but high in volume, such as:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vegetables (broccoli, spinach, carrots)<\/li>\n\n\n\n<li>Fruit (watermelon, apples, berries)<\/li>\n\n\n\n<li>Broth-based soup<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">3. Cook at Home<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You control the amount of salt, oil, and sugar used.<\/li>\n\n\n\n<li>For example: Homemade grilled chicken is lower in calories than fried chicken from fast food.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">4. Eat Smaller Portions<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Use a smaller plate to avoid over-serving.<\/li>\n\n\n\n<li>Example: Instead of 1 cup of rice, make it \u00bd cup and add vegetables.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">V. Example of a Meal Plan with Calorie Count<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Breakfast (300-400 calories)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 boiled eggs (140 calories)<\/li>\n\n\n\n<li>1 slice whole-grain bread (70 calories)<\/li>\n\n\n\n<li>1 medium-sized banana (105 calories)<\/li>\n\n\n\n<li>1 cup of black coffee or green tea (0 calories)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Snack (100-150 calories)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 apple (95 calories)<\/li>\n\n\n\n<li>10 almonds (70 calories)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Lunch (400-500 calories)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100g grilled chicken breast (165 calories)<\/li>\n\n\n\n<li>\u00bd cup brown rice (110 calories)<\/li>\n\n\n\n<li>1 cup steamed broccoli (55 calories)<\/li>\n\n\n\n<li>1 tablespoon of olive oil (120 calories)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Snack (100-150 calories)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cup cucumber slices (16 calories)<\/li>\n\n\n\n<li>2 tablespoons hummus (70 calories)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Dinner (300-400 calories)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cup of vegetable soup (150 calories)<\/li>\n\n\n\n<li>1 slice of grilled fish (200 calories)<\/li>\n\n\n\n<li>1 cup of mixed greens with lemon dressing (50 calories)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Total Calories: 1,200-1,500 calories<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">VI. Recommendations of Diet Apps and Nutrition Coaches<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Diet Apps<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Here are apps that can help with calorie tracking and meal planning:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>MyFitnessPal<\/strong><br>\u2022 Most popular calorie tracker. Has a large food database and is easy to use.<br>\u2022 Available on iOS and Android.<\/li>\n\n\n\n<li><strong>Lose It!<\/strong><br>\u2022 Simple and user-friendly. Includes a barcode scanner for quick food tracking.<br>\u2022 Available on iOS and Android.<\/li>\n\n\n\n<li><strong>Chronometer<\/strong><br>\u2022 Focuses on micronutrients and overall nutrition, in addition to calories.<br>\u2022 Good for those who want more detailed tracking.<\/li>\n\n\n\n<li><strong>Yazio<\/strong><br>\u2022 Includes meal plans and recipes for weight loss or muscle gain.<\/li>\n\n\n\n<li><strong>Lifesum<\/strong><br>\u2022 Personalized diet plans and calorie tracking that fit your lifestyle.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">Nutrition Coaches<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">If you want more personal guidance, here are some recommendations:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Precision Nutrition<\/strong><br>\u2022 A well-known online coaching platform that provides personalized nutrition plans.<\/li>\n\n\n\n<li><strong>Noom<\/strong><br>\u2022 An app-based coaching program focused on behavioral psychology for weight management.<\/li>\n\n\n\n<li><strong>Local Nutritionists<\/strong><br>\u2022 Find a licensed nutritionist in your area. In the Philippines, you can ask at hospitals or wellness centers.<\/li>\n\n\n\n<li><strong>Dietitians of the Philippines<\/strong><br>\u2022 Visit the Nutritionist-Dietitians&#039; Association of the Philippines (NDAP) website for a list of registered dietitians.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">VII. Special Reminder<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Don&#039;t be hungry.<\/strong>: Cutting calories too much can cause a slow metabolism and dizziness. Make sure you&#039;re still eating enough.<\/li>\n\n\n\n<li><strong>Focus on food quality<\/strong>: Not everything that is low in calories is nutritious. Choose whole, nutrient-dense foods.<\/li>\n\n\n\n<li><strong>Adjust according to your body<\/strong>: If you feel extremely hungry or tired, you may need to increase your calorie intake.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">VIII. Final Message<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Watching calories is an effective way to reach your weight management goals, but it&#039;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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you need additional support or a personalized meal plan, we can provide general recommendations, but it&#039;s best to hire a nutrition coach who can help you with a more detailed nutrition plan.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">However, the guidelines here, if followed and studied carefully, can be of great help in improving your health and achieving a healthy weight.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>With you,<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Eric Roxas<\/strong><br><em>Spiritual Healer, Life Coach and Founder<\/em><br>Siquijor Healers Life Coaching Services<br>Cangmatnog, Siquijor, Siquijor, Philippines<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>For consultation or appointment:<\/strong><br>https:\/\/consult.siqhealers.com<\/p>","protected":false},"excerpt":{"rendered":"<p>Keeping track of calories 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 monitor them\u2026.<\/p>","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"class_list":["post-4051","page","type-page","status-publish","hentry"],"taxonomy_info":[],"featured_image_src_large":false,"author_info":{"display_name":"Eric Roxas","author_link":"https:\/\/siqhealers.com\/en\/author\/ericroxas\/"},"comment_info":0,"_links":{"self":[{"href":"https:\/\/siqhealers.com\/en\/wp-json\/wp\/v2\/pages\/4051","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/siqhealers.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/siqhealers.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/siqhealers.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/siqhealers.com\/en\/wp-json\/wp\/v2\/comments?post=4051"}],"version-history":[{"count":3,"href":"https:\/\/siqhealers.com\/en\/wp-json\/wp\/v2\/pages\/4051\/revisions"}],"predecessor-version":[{"id":5865,"href":"https:\/\/siqhealers.com\/en\/wp-json\/wp\/v2\/pages\/4051\/revisions\/5865"}],"wp:attachment":[{"href":"https:\/\/siqhealers.com\/en\/wp-json\/wp\/v2\/media?parent=4051"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}