Calories defined as the amount of energy needed to raise the temperature of one gram of water from 14.5 to 15.5 degrees Celsius.
In dietetics, calories refer to the energy that people get from consuming food and drink, and the energy that uses when practicing any activity physical.
These calories in food and drinks play an important role in determining a person’s health status and weight.
- Inactive: It includes normal physical activities related to daily life only.
- Average activity: It is a lifestyle that includes physical activity equivalent to walking a distance between about 2.5 to 5 kilometers per day at a speed equivalent to about 5 to 6.5 kilometers per hour, besides performing the activities of daily living.
- Active: Any lifestyle that includes physical activity equivalent to walking more than about 5 kilometers per day at a rate of about 5 to 6.5 kilometers per hour, besides normal physical activities related to daily life
To Read: Exercise for Pregnant Women
How many calories do you need per day and how do you lose a kilogram of weight?
Losing weight is a math process, so you have to burn more calories than you consume from food and drink.
As it forces the body to burn, the difference from the fat stored in your body.
In the normal case, we eat an amount of calories equal to what our bodies burn, and in this case there is a balance and therefore your weight does not increase or decrease.
If you eat more than you burn, the body will store the excess calories in the form of your body fat in the rumen, thighs and various body parts, so that if the weight gain is large, your face size will increase.
If you consume fewer calories than you burn daily, the body will compensate for the difference by using the fats stored in your body and converting them to energy, and thus your weight will decrease.
Exercise is definitely important, but you eat less than you burn.
Calories make up the fuel for your body, and the body uses them to do everything, from delicate internal cellular processes through to sitting and sleeping, and ending with running and lifting weights.
A kilogram of fat stored in your body equates to about 7700 calories, and this means that to lose one kilogram of your weight, make the energy balance equal to minus 7700 calories.
For example, suppose your daily body needs 2,500 calories, and if you eat 1,400 calories per day. Then this means that you will have a negative energy balance of 1100 calories per day. And then within a week you will lose one kilogram, because 1100 multiplied by seven days equals 7700 calories.
If you cut 500 calories from your daily diet, you would lose one kilogram over two weeks.
Is it possible to lose one kilogram a week?
Yes, but this varies according to each person and their body, starting with weight, activity levels and nutrition besides other factors such as stress and hormonal fluctuations.
We do not recommend it to you lose over one kilogram per week, as rapid weight loss may mean that you do not follow reasonable and sustainable eating habits, and it may also lead to burning muscle instead of fat.
Can you lose a pound without exercising?
Yes, it depends on mathematics, as mentioned above.
The problem here is that rapid weight loss or without exercise may cause the body to lose an enormous amount of muscle, instead of fat.
And you need muscle and don’t want to lose it.
When you lose muscle, your body wills flab off, and your calories burned will also decrease, making weight loss more difficult.
Exercise maintains your muscles and helps to keep your body tight and prevent sagging.
Besides its health benefits such as improving mental health, maintaining the heart and blood vessels, reducing the risk of chronic diseases such as diabetes, maintaining sexual ability and other benefits.
What are your personal caloric needs?
The amount of energy the body needs daily depends on many factors such as movement, age, and also gender.
So our energy needs differ from person to person, but between different times and ages.
German nutritionist ‘Sarah Raminger’ said that men and women have different energy requirements because of their different body composition, as men usually have higher muscle mass and less body fat.
And because muscle consumes more calories, men need more energy.
The role of the Organs
German therapeutic nutritionist Anya Bossie Westphal explained that organs – such as the liver and the brain – also play an important role, as they determine the bulk of the metabolic rate.
Although organs make up only about 6% of our body weight, they are responsible for 70% of energy consumption at rest.
Energy consumption decreases in old age to reduce muscle mass and increase fat, and the organs also shrink to some extent.
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The importance of movement
It also includes movement among the important factors. If a person sits at his desk all day, he consumes low energy, and therefore he must eat a small amount of food.
If the movement increases, there will be a high energy requirement and a high energy conversion rate, so they can eat food in larger quantities.
Total metabolic rate
To calculate the total metabolic rate, one needs the basic metabolic rate and the metabolic rate with physical exertion. Noting that the basic metabolic rate is the amount of energy that the body needs during rest.
As a basic metabolism rate, the body needs one calorie per kilogram of body weight and per hour. For example: an adult weighing 70 kilograms needs a basic metabolism rate of 1680 calories (multiplied by 70 times 24).
The rate of metabolism with physical exertion, also known as the “physical activity level” (PAL), refers to the amount of energy that the body needs during activity and movement.
And the metabolic rate determined with physical exertion:
Most of the people who sit at the desk get a score between 1.4 and 1.5.
A person who practices strenuous exercise four to five times a week gets a rate between 1.6 and 1.7.
To calculate the total metabolic rate, i.e. the amount of daily energy. The basic metabolic rate multiplied by the metabolic rate with physical exertion.
For example: an adult person weighing 70 kilograms and sitting at the desk often needs a daily energy amount of 2352 or 2520 calories (multiplied by 1680 in 1.4 or 1.5).
As a more easy guideline, people of normal weight can calculate the total metabolic rate by multiplying their body weight by 30.
And accordingly a person who weighs 70 kilograms needs 2,100 calories per day.
There are many apps, and websites that can help you calculate calories.
We recommend it you use a calorie counter, at least a few days in the beginning.
To know the actual content of your food in calories, carbohydrates, protein, fat, fiber, vitamins and minerals.
Seeing the numbers in this way is very helpful.
Tips to reduce your daily calories:
- Record what you eat and how much it costs. You can use paper or smartphone applications. And when you record what you eat, you will realize your food and have more control over it.
- Eat a smaller portion of foods. For example, use a small plate that accommodates only one cup of rice instead of a large plate with four cups.
- Eliminate sugar from your drinks like tea and coffee.
- Avoid soft drinks and even natural juices, as they are rich in sugar.
- Eat lower-fat options from dairy products.
- Drink more water from 8 to 12 cups a day.
- Eat slowly, the longer you chew your food, the less your consumption will be.
- Focus on vegetables and fruits, and on whole foods such as brown bread. As they provide you with dietary fiber that helps you feel full.
Basic calories for bodybuilding
Improving athletic performance through healthy nutrition is important for athletes.
This is to ensure that they get enough calories to suit their energy expenditure.
Before starting the phase of building muscle or losing fat.
It is necessary to first know the calories needed to maintain body weight.
The basic calories to maintain the weight of a bodybuilder can determine through several equations.
Including the Mifflin-St Jeor equation, which is:
- Male base calories = 10 x weight (in kilograms) + 6.25 x height (in centimeters) – 5 x age (in years) + 5
- Basic female calories = 10 x weight (in kilograms) + 6.25 x height (in centimeters) – 5 x age (in years)–161
Then, to find the total calories, multiply the above result by the activity factor, which varies according to activity.
It is according to the following table:
|Activity degree||Activity parameter|
|Sedentary, meaning little or no exercise at all||1.25|
|Lightly active, meaning light exercise 1-3 days a week||1.375|
|Moderately active, (i.e.) moderate exercise 3-5 days a week||1.550|
|Very active, which is intense exercise 6-7 days a week||1.725|
Calories needed in the muscle building phase
We should note it that a diet high in calories is not suitable for everyone.
As it is necessary for the person to have quick metabolic rates to burn this enormous amount of calories instead of storing them in the body as fat.
Some studies showed that 65% of new tissues gained through high-calorie diets comprised fats.
As for the remaining 35%; 15% of it formed because of an increase in the volume of intracellular fluid, while it makes the rest.
Which estimated at 20% because of the increase in muscle mass of the body.
Therefore, calculating the calories and knowing them is important to avoid significant weight gain and especially fat.
A review published in Sports in 2019 showed that it is best for bodybuilders during the muscle-building phase by consuming a higher amount of calories.
Any over 10-20% of a person’s daily caloric needs, and when bodybuilders advised in advanced stages, they advise consuming the minimum above recommendation.
An additional 10% of their energy needs, with attention in the event of an increase in their fat mass.
And the increase in calories should be between 42-48 calories per kilogram of body weight.
If the goal is to obtain calories 15% higher than the calories, and the daily calorie needs are 3000 calories, then it recommended eating 3450 calories per day during the muscle building stage, i.e. 3000 x 15% = 450 additional calories.
The goal of weight gain at this stage is approximately 0.25-0.5% of body weight per week.
We should adjust the amount of calories consumed based on the changes that occur in the components of the body.
It recommended tracking the weekly weight changes based on daily weight measurements.
This is to reduce potential errors resulting from daily weight fluctuations during the week.
Bodybuilder calories to lose fat
More energy must burn than the body consumes during the fat loss phase, or the pre-contest phase.
Whereas, every 0.45 kilograms of body fat you burn produces approximately 3,500 calories
Losing 500 calories daily from the total energy needs results in a loss of approximately 0.45 kilograms of fat per week, if the weight loss is only a result of the loss of body fat.
We should note it that the greater the decrease in daily calories. Lose weight faster.
However, the percentage of this weight loss is because of the muscle mass of the body, and therefore diets that last for 2-4 months.
Which lead to a weight loss of approximately 0.5-1% of the total body weight per week, can be better for muscle mass compared to diets. Intense food that takes a shorter time.
In addition, the diet during the fat loss phase should be lower in calories by approximately 15% of the total daily calories consumed only.
For example; if the daily energy requirement is 3000 calories, then you should get 2550 calories per day instead of 3450 calories during the fat loss phase.
The amount of calories you need per day depends on your desire to maintain, lose or gain weight, and other factors such as gender, age, height, current weight, activity level, and metabolic health.
Reducing your caloric intake does not mean starving yourself. Some changes in your lifestyle and diet, such as exercise, drinking adequate fluids, increasing protein and reducing carbohydrates, will help you lose weight and feel better about yourself.