Counting calories is a powerful tool to help you lose weight, maintain your current weight, or build muscle. In this guide, we’ll show you practical tips for tracking your calories effectively, so you can make informed choices and stay on track with your health goals. Let’s get started!
What Are Calories?
1. Calculate Your Basal Metabolic Rate (BMR)
Calories are the energy your body gets from food and drinks. They are essential for daily functions like breathing and activity. Too many calories can cause weight gain, while too few can lower energy and affect health.
Why Count Calories?
Counting calories is a powerful tool for managing your health and achieving fitness goals. It helps with weight management by allowing you to maintain, lose, or gain weight as needed. Whether you're building muscle or training for endurance, understanding your calorie needs ensures proper fuelling.
Additionally, calorie counting promotes a balanced diet by increasing awareness of your food intake, helping you manage macro-nutrients and avoid overeating or under-eating.
How to Calculate the Right Calorie Intake for Your Fitness Goals
1. Calculate Your Basal Metabolic Rate (BMR)
Your BMR represents the number of calories your body requires to perform basic functions, such as breathing, circulation, and maintaining organ health, while at rest. To calculate it manually, use the following formulas:
For Men:
BMR=(4.53592×Weight in lbs)+(190.5×Height in ft)−(5×Age in years)+5
For Women:
BMR=(4.53592×Weight in lbs)+(190.5×Height in ft)−(5×Age in years)−161
This provides your baseline calorie needs if you were at complete rest for 24 hours.
2. Adjust for Activity Level
To get a more accurate calorie estimate based on your lifestyle, multiply your BMR by the appropriate activity multiplier to account for your physical activity:
• Sedentary (little or no exercise): BMR × 1.2
• Lightly active (light exercise/sports 1–3 days a week): BMR × 1.375
• Moderately active (moderate exercise/sports 3–5 days a week): BMR × 1.55
• Very active (hard exercise/sports 6–7 days a week): BMR × 1.725
• Extra active (very hard exercise, physical job, or training twice a day): BMR × 1.9
This will give you your Total Daily Energy Expenditure (TDEE), which represents the total number of calories your body needs daily to maintain its current weight.
3. Using Online Calorie Calculators and apps
If you prefer a quicker and simpler approach, several reliable online calorie calculators can automate these calculations for you. Some popular options include:
- NextLevel Fit App: User-friendly and offers additional insights into macro-nutrient goals.
-
TDEE Calculator: Specializes in accurate activity-level adjustments.
These tools allow you to instantly calculate your calorie needs and adjust for specific goals, whether it’s weight loss, maintenance, or muscle gain.
Simplify your fitness journey with just one app - NextLevel Fit!
Our app will give you personalized calorie and macro-nutrient goals by following just 8 simple steps:
- Step 1: Specify your body fat percentage
Why it matters: Body fat percentage influences your metabolic rate. More muscle mass means a higher metabolic rate, as muscles burn more calories at rest than fat. - Step 2: Enter your height
Why it matters: Height is a factor in determining your body surface area, which plays a role in heat loss and energy expenditure. - Step 3: Enter your weight
Why it matters: Your weight is a significant factor in calculating your basal metabolic rate (BMR), which is the number of calories your body burns at rest. - Step 4: Select your activity level
Why it matters: Your activity level determines how many additional calories you burn through exercise and daily activities. This factor is crucial for adjusting your calorie needs accordingly. - Step 5: Set your weight goal (e.g., lose, maintain, or gain weight)
Why it matters: Your weight goal (lose, maintain, or gain) determines the calorie surplus or deficit needed to achieve your target. - Step 6: Enter your target weight
Why it matters: This information helps the calculator determine the appropriate calorie adjustment to reach your desired weight. - Step 7: Choose your diet preference (e.g., keto, Low-Fat ,etc.)
Why it matters: Different diets have different macro-nutrient breakdowns (carbohydrates, protein, and fat). This step ensures the calorie goal aligns with your specific dietary needs and preferences. - Step 8: Get your personalized daily calorie goal!
Why it matters: The final step provides you with a tailored calorie goal based on all the information you've provided. This personalized goal increases the chances of achieving your weight management goals effectively and sustainably.
And voilà, you’ll receive a tailored calorie goal based on the information you input.
Download Our App & Achieve Your Weight Goal Faster!
With the NextLevel Fit app, you can achieve your weight goal more efficiently and with ease. The app offers additional features to support your journey:
- Barcode Scanning: Easily scan food items to track their calories and nutritional content instantly.
- In-Depth Nutrition Insights: Get detailed breakdowns of your macro-nutrients,to ensure balanced nutrition.
- Restaurant Search: Find healthier menu options at restaurants to stay on track.
Download the NextLevel Fit app today and take the first step towards achieving your health and fitness goals!
Tools and Tips for Tracking Your Calorie Intake
- Mindful Eating: Pay attention to your body's hunger and fullness cues. Eat slowly, savor each bite, and avoid distractions while eating.
- Portion Control: Be mindful of portion sizes, especially when eating out or indulging in treats.
- Reading Nutrition Labels: Learn to interpret serving sizes and nutrient information to make informed food choices.
- Estimating Homemade Meal Calories: Use kitchen tools like scales and measuring cups to portion ingredients accurately, ensuring precise calorie tracking even without labels.
- Wearable Trackers: Enhance your tracking by syncing apps with devices like Fitbit or Apple Watch to monitor calories burned and adjust your intake accordingly.
Wrap Up:
Counting calories is crucial for improving your overall fitness, whether you're aiming to lose weight, gain muscle, or simply maintain a flexible body.
The NextLevel Fit App, which easily syncs with nutrition and body weight scales, helps you track every single progress point accurately. Additionally, this app seamlessly integrates with Google Fit and Apple Health for a comprehensive health tracking experience.
Take charge of your health and fitness with the NextLevel Fit App today! Track smarter, eat healthier, and achieve your fitness goals faster.
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