Many people consider counting calories as an effective means to losing weight. But most people don’t really have an idea or understand how to effectively keep track of calories consumed to determine proper weight loss. Here are the basic rules of calorie counting that people should know about.
Know How Much Calories You Need
Before you keep track of your calorie intake, you need to know how many calories you need to eat in order to maintain your current weight. More than half of the calories you take in daily are used for basic body system functions. The remainder is used for other everyday activities such as walking, working and playing.
In order to know your ideal calorie intake, you may need to know your base metabolic rate, the rate at which your body burns calories. This is usually based on factors like gender, age, activity level, etc. to calculate for BMR you can use this equation- for men, 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years). As for the women, it’s 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years). The result will be the ideal number of calories that you need to consume daily to maintain your current weight.
Track Calories Eaten And Burned
There are now many ways in which you may be able to know the different calorie content of the food that you eat as well as the calories that you are able to burn for a number of different activities. All you need to do is to go to the various online sources such as diet and exercise websites where lists of calorie content for different foods as well as for calories burned for different activities may be available. You can use this list to keep track of your calorie intake as well as the calories you burn daily on the activities that you do.
Take Note Of Portions
One key thing to calorie counting the easy way is by knowing the portions that you need to eat. Having a good idea of the proper portions that you need to eat for different food types may make it easier on you to count the calories you take in daily. This will help keeping track much easier on your part.