These three questions are important, yet they cross the minds of few Americans. Few people know that they have caloric needs. Few are aware that their body functions at a specific metabolic rate which regulates the number of calories they need to consume each day.
The number of calories your body requires to function optimally is dependant on a few factors. Factors such as; muscle mass, activity level, and body frame size, play a major role in how much energy you expend during normal daily living. In general, the more you weigh, the more calories you expend by simply moving.
Each person has a Basal Metabolic Rate that is specific to their build, and has the largest impact on your calorie needs. A persons BMR is a result of normal bodily processes. The beating of your heart, breathing, digestion, waste filtration by the kidneys, and red blood cell synthesis by bone marrow, are all natural bodily functions that impact your BMR.
A large person with a high physical activity level will have a higher metabolic rate than a smaller person who expends less energy. In essence, the 5' 6” computer programmer will need to consume fewer calories than the 6' construction worker.
If your goal is to maintain your current weight, you should determine how many calories you need, devise a meal pattern that meets your needs, and adhere to it.
If you are trying to lose weight you should determine your calorie needs, establish a meal pattern that meets your needs, and expend 250 calories per day in excess of your calorie needs, to lose a half pound per week. 250 x 7 = 1750 calories, 3500 calories is equivalent to 1 lb of body weight.
How do you determine how many calories you need per day? There are a few methods. The lengthiest method is the Harris Benedict equation. You can look it up online if you would like to know more about the method. The easiest method is the body weight method. You can get an approximate idea of your calorie needs by determining your weight in pounds. Then divide your weight by 2.2 to get your weight in kilograms, and then multiply your weight in kilograms by 20, and 25. This will present a calorie range, which should provide sufficient calories to maintain your weight. If you expend lots of energy each day, you can multiply your calorie needs by 1.5-2.0, to get an accurate estimate of your calorie needs.
Once you've determined your calorie needs, look for whole foods, and think of them as nutrient sources. For instance, carbohydrates provide 4 calories per gram. Fats provide 9 calories per gram and protein provides 4 calories per gram.
If you look at foods from this perspective, you will learn to recognize high calorie and low calorie foods, and be better prepared to choose meals that provide sufficient calories and nutrients.
Which foods provide what nutrients you wonder? It's simple. Carbohydrates come in the form of bread, pasta, milk, cheese, fruit, veggies as well as nuts and seeds. Fats can be found in oil, butter, whole milk, cheese, fatty meats, ice cream and some fish. Protein is primarily found in meat, poultry, fish, cheese, nuts and seeds, and beans, and low-fat dairy products.
Include foods from each of the groups in balanced quantities. You may want to consume a slightly larger quantity of carbohydrates in your meals, as they provide energy, and try to consume them in the form of whole grains, such as whole wheat pasta, or bread.
Let me know if you have any questions. Always enjoy your meals!
