Calorie Counting Guidelines

Calorie Counting Guidelines
Calorie Counting Guidelines

Cutting calories has long been a strategy to lose weight. The body converts calories into energy or store it away in the form of fat if you consume more calories than you need for your level of physical activity. It is more calories in fat than carbohydrates or proteins. In a 2009 Harvard Medical School publication experts discuss appropriate ways to set your calorie target and how to meet this goal
How to determine calorie Target
You must first calculate the number of calories per pound that you must consume to maintain your current weight. To do this multiply your current weight by 15 which is about the number of calories per kilogram of body weight to maintain your current weight if you are moderately active according to experts at Harvard Medical School.
Second you must determine the number of calories to cut from your diet to lose 1-2 kg. per week (any more in such a short timeframe can be unhealthy) you should subtract 500 to 1 000 calories from your diet each day. But Harvard experts warn that eating less than 1 200 calories per day can be harmful to your health so you should not spend less than that amount.
For example if your current weight is 160 pounds you will first multiply 160 by 15 resulting in 2 400 calories to maintain your current weight. If you want to lose 2 lbs. per week subtract 1 000 calories from your daily intake lowering it to 1400 calories per day.
counting calories
The best way to count calories is to keep a registered journal on food intake. Look at the labels and portion sizes of everything that you eat to absorb calories. Planning meals in advance is also an effective way to control calorie intake. If specific calorie information is not available there are several things you can do to cut calories. If you eat meat choose lean cuts and stay away from fat. Do not eat fried foods or snacks filled with empty calories like chips or candy bars. Eat foods that are high in protein they will leave you feeling full longer and stay away from sugary drinks like soda and alcohol.”