Now that you know what calories are for, and how they are very important in your daily life, I think you are prepared for step 2 when you want to learn how to count calories.
So that we’ll know by how much you need to limit your calories, let’s talk about calculating how much calories your body needs to stay functional and healthy. Everything above the number we will come up with will be slashed out from your diet. So for example, if you body only needs 3000 calories to perform all your activities and bodily functions, then we need to limit your daily calorie intake at around 3000 calories too.
But before we go on to calculating, let’s cover some few basic concepts so you don’t get confused. Let’s start by asking this question: What is the basis in determining how much calories our body needs daily?
The answer here is BMR or your Basal Metabolic rate. Your basal metabolic rate is the total amount of calories your body needs to perform daily activities and bodily functions.
Now, I don’t want to explain the equation to get your body’s BMR because I know how people get when explaining math equations. So, to help your life easier, I will provide a link at the end of this article which can lead you to a site that automatically calculates your BMR. All you need to do is input some information like your age, weight, and daily activities. STOP! Before you skip right on to the bottom of this article for the link, read on for 1 more minute. I need you to get to know one more concept, which is vitally the key in weight loss and one of the main points in counting calories.
Presuming you know how much your BMR is now, you now need to know how much calories you’re going to take. The Harris-Benedict equation can help you solve how much calories you need to take daily to MAINTAIN your weight. I know, you’re probably thinking that you want to LOSE weight, not maintain it. Hold on to your horses and let me explain for just a bit more.
The Harris-Benedict equation shows that if you perform absolutely no exercises daily, multiply your BMR with the number 1.9. The answer is the amount of calories you need to take daily to maintain weight. If you exercise 1-3 days a week, multiply your BMR with 1.375. If you exercise 3-5 days a week, multiple it by 1.55. If you exercise 6-7 days a week, multiply your BMR by 1.725. And if you exercise twice a day, everyday, then multiply it by 1.9.
Now, hold on to that number you got. Harris-Benedict equation lets you get the amount of calories you need to take to maintain weight. So let’s apply this in LOSING weight. Let’s say you got an answer of 2,500 calories from the equation. That means you need to eat 2,500 calories daily to maintain weight. If you reduced the amount to 2,000 calories, then that would mean that you will get a 1 pound weight loss every 7 days. And the great thing is that’s just from diet alone! Imagine what you can do if you added exercise with it!
Now that you’re fortified with the necessary education and concepts behind calories and counting them, you can now visit this website (http://www.stevenscreek.com/goodies/calories.shtml) which can help you count your BMR. When you’ve got your BMR, use the Harris-Benedict equation to calculate your calorie needs daily to maintain weight. Subtract a few hundred calories from your answer, and you’re on your way to a healthy weight losing diet! I hope you're getting better as you learn how to count calories by now!
Counting calories may seem to be tedious and unnatural but nevertheless helps you to be aware of how much food intake you're actually consuming. Even if you don't count, by knowing the calories of common foods will help you make an informed and better decision for your diet.
ReplyDeletei got confused on this so i tried to research different foods with their caloric equivalent. i hope this can help.
You can easily search for listings of all the common foods and their calories but here's my list I compiled for you so you're more conscious of the common foods and calories when you choose your foods:
1) Hamburger 120 g - 300 kcal
2) Fish and chips 250 g - 800 kcal
3) Soft drink (Coke) can (285 ml) - 120 kcal
4) Fries 200 g - 600 kcal
5) Coffee/tea with sugar cup (200 ml) - 40 to 50 kcal
6) Coffee/tea with milk cup (200 ml) - 70 to 120 kcal
7) Beer can (350 ml) - 150 kcal
8) Fried fish 200 g - 450 kcal
9) Broiled fish 200 g - 300 to 400 kcal
10) Steak 200 g - 500 kcal
11) Fried rice 400 g - 500 kcal
12) Noodles, dry or soup 300 to 500 g - 400 to 500 kcal
13) Noodles, fried 300 to 500 g - 500 to 800 kcal
14) Cookies 5 to 10 small pieces - 200 to 300 kcal
The above list is NOT a recommended list of foods to eat. Rather, you now know that eating a packet of fries at a fast food restaurant will give you 600 calories and you can now decide if you want to eat all of that, half of that or don't touch that at all.
I agree with @ms. elisha that counting calories may seem to be tedious and unnatural. I don't even count my caloric intake because for me it's tiring. I know how to discipline myself in eating (sometimes LOL!). thank you @ms.elisha again for the research she made. it's very informative. so at least you know how many calories are there in the common foods that people eat nowadays...
ReplyDelete:D
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ReplyDeleteI LOVE to eat... I know I'm supposed to be mindful of my calorie intake, but just like the previous articles... NO ONE is going to make me change my mind about counting my calorie intake... NO ONE! hehehehe... It's just the fact that I can't let go of the delicious temptations. I went to yomama's referred site and I only need 1314 calories per day. I don't want to limit my food in take. Besides, I don't need to loose my calories. I'm aiming to get fatter and how can I store my EXCESS calories in my fats if I have NO excess calories at all?
ReplyDeleteMs. Andales: i think that it's quite not right to just cut all those foods out of a person's diet..like for example: fish- this has omega3 w/c can lower the risk of having heart disease... steak- we can get proteins from eating this....so? what will happen if these will not be taken in to the body?...
ReplyDeletehehehe, so, i say that a person should not cut all of these foods out ....but instead, just lessen the intake of these foods..
Ms. Traces: hehehe...well,no one's forcing you to count all the calories that you have eaten!...
ReplyDeleteMs. Andales thank you for adding new info...you know,I tend to buy fries from fast food chains hahaha! Also, these are the common set of foods eaten by people nowadays. In a way, knowing their calorie content would help a lot in controlling it.
ReplyDeleteMr. Gervacio and Ms. Carcallas...guess we have the same idea! Its only a matter of discipline. Food should be taken moderately.
urgghh.. i really hate it when the articles talk about watching my calorie intake.. counting my calorie intake makes my head ache.. urggh.. but i think counting it is very beneficial but i don't really care...
ReplyDelete@ms andales.. thank you for the additional info.. those foods listed above makes me crave this time.. yumyum..
@ms carcallas, i agree qith you that you don't have to cut all those foods listed above in a person's diet. just take it moderately and savor the taste of those heavenly food.. but MODERATELY.
TOO MUCH calorie will kill you..
Just like Ms. Andales and Mr. Gervacio, i don't literally count my caloric intake 'cause that would be a waste of time. Specially when there's more important things to think rather than thinking this one. hahaha :D I'm the carefree type of person ( and also the lazy one). I really don't mind my caloric intake as long my tummy's full and I don't starve :D
ReplyDelete@Ms. Traces: guess we have something in common.. WE LOVE TO EAT! :D
thanks yo'mama :)
i think whether skinny or fat, counting on the calories you intake is not that accurate. FOR ME, i get hopeless counting calories up, i know you can lose a few pounds but you tend to get conscious, get weaker and would affect your health. so do the losing weight thing that wouldnt harm ourselves, i know some would do whatever it takes even risking one' life (HAHA based on experience) so let's do it in a healthier way. I know not everyone would agree with me but its just my opinion though.
ReplyDeleteSMILE.
K so, I tried the link, got the BMR (which I'm so unsure about), multiplied it with 1.55 (I excercise 3-5 days a week, realtalk), and got confused, tried again, got frustrated. I tried to add the total calories from the food (fries,burger, softdrink, coffee) I ate today using @Ms.Andales' post, got confused, I stopped. I really dunno how to calculate calories, I'm too lazy to learn it, it's confusing. As long as I feel fine about my body, then I think I'll be okay. Thanks for the article though, I know this will be helpful to other ppl.
ReplyDeleteabsolutely, Ms. Nuez!especially for us, students who are expected to do very good in school, it's impractical (for me) to keep on memorizing and familiarizing every food's calorie content. it is really easy to say that, if you acquire this amount of calorie compared to this, you will eventually lose/maintain/gain weight, but, as I have said, it's really impractical especially at time when you are eating at the restaurant or buying a yummy street food, it's very hassle to still ask the waiter or the street vendor if how much calories their products contain. but, aside from it's impracticality, as what Yo' Mama pointed out, it is important and beneficial for us to monitor our calorie intake. :)
ReplyDelete#lovelots ;DD
AHHHHHH. sorry Yo'Mama but when i read the article i got discouraged by the math and the numbers :)) but then i got curious so i gave it a try but i know it was not that accurate. anyway, like all the others who think that calorie counting is a waste of time haha, i don't have plans on counting my calories. probably just when i think i need to watch what i eat like when someone tells me that i got fatter or something. thanks yo mama for the article. i will be sharing this with my friends on a diet. :D
ReplyDeletei thought so too ms. osias. i'm sorry yo'mama but i didn't get the link you gave us at all. but i got an answer, which, i am sure, was very inaccurate.
ReplyDeletei think that by just being aware of how much calories you are supposed to consume in a day is already very helpful. yes, awareness is indeed important. but awareness without action is worthless. we all keep saying that calories is good for us, but too much is bad. since we are already aware, we should start working on it. this article is not only helping the overweight/obese people, it may also be served as additional information to those who want to gain weight. let us not let this article go to waste! hahahaha. seriously. ;)
ms gabiana, there are various methods where you can monitor your calorie intake. i, for one, have a theme installed on my phone. (not saying you should too), but i think as long as we are taking it slow, its gonna be alright. i dont think anybody is expecting us to carry a list of foods with their corresponding calorie content. :)
ReplyDeleteoh counting calories? i think it's not that important to me but i did count my calorie needs. i don't want to lose weight, in fact i WANT to gain weight!
ReplyDeletebut don't you know that you can burn calories without exercising? if you don't have time to exercise, then maybe this can help :)
1. Breathe Deeply
2. Fidget and Gesture
3. Eat More Protein
4. Add Spice to Life
5. Drink Ice-cold Water
6. And finally, do smile a lot!
so start burning your calories RIGHT NOW! :)
Ms. Aparece: well...thank you for agreeing with me..hahahha
ReplyDeleteThis article is really important especially to those persons who are on a diet and thanks to Yo'Mama for it can really help us to balance our calorie in take.
ReplyDelete@Ms Suarez, I think you're right that awareness without action is worthless for you need to determine first on what are the things that are happening around you so that you can create an appropriate response regarding as to what problems you are facing.
@Yo'mama like Ms. Andales and Mr. Gervacio, I suddenly get anxious and counting our calorie intake is kinda impractical. I'm not saying that this article is useless, but for me I'm not counting my calorie intake but still controlling my food intake.
ReplyDeleteIt's interesting to know that by this, those people who wants to go on a diet can calculate their BMR easily.
i count my calories if I like to, hahaha. yeah, so, maybe it's true just like MS.NUEZ said that it isnt accurate if you count them, remember, you burn some of them. but calories also provide the nutrients that is needed by our body for it to sustain our daily activities. Having too much of them makes the issue.
ReplyDelete@MS.CARCALLAS: it wasny stated in MS,ANDALES' comment to remove it from your food plan, she left you with choices, correct me if im wrong, she didnt say anything like remove it. :)
@MS.ANDALES & MS.SUAREZ: I totally agree with you (not just bec its for the sake of posting) but really, similar ideas. :)
I don't count my calorie intake but I still tried calculating my BMR. Take note, TRIED. I just got so confused when I started doing the equation. Sooo, I ended up with nothing. haha. I know that calories are important for our bodies and it is needed for our daily activities. This article would help a lot to the people who are on a diet :D but not me :)
ReplyDeleteJust like with the other people above, I dont count my calories haha but I still thank Yo Mama for this article at least I got some informations. I also got confused with the calculation of BMR, I think I don't need to mind it. I agree with Ms . Suarez that this is also helpful to those people who wants to gain weight like me. I want to gain weight so I eat a lot yet I'm still thin. I think it is too exaggerated if we most especially common people to know the calorie content of each food. It isn't normal anymore. Just eat moderately.
ReplyDelete@Ms. Daguman
ReplyDeleteReally?!?!?
Amazing!Does it really burn your calories??just asking btw, since it is new to me.
How does it burn our calories?
actually, it caught my attention and now I am interested to know how.
I hope someone could satisfy my curiosity.
@Ms. Daguman Thanks for the additional steps! Haha. I agree with most of the comments above especially with you @Ms. Traces and @Ms. Roferos. I don't count the calories of the food I eat, all I know is that I love to eat. Hahahaha. But hey, check out the comment of @Ms. Daguman, it's cool. I will really try those.
ReplyDeleteI really find it very tiring to count the caloric content of my food. As long as the food makes me happy and satisfied, I wouldn't hassle myself on counting. And I am aware of what I eat, and what it may cause me, so, I know I'll be fine. Am not really in a diet but I will share this article for those who are on their diet. Nice article though @Yo' Mama. You are really helping a lot of ppl. Keep it up. :)
Counting calories may not be very much fun, but they're an important way to measure the impact that food will have on your body. I think counting it is the best way to lose weight! Fat people should not be lazy doing this.
ReplyDeleteJust like the others I also got confused with BMR calculation. I don't care about it anyways and there's no point killing myself on the strictest math.
I need to gain weight so thanks for posting that idea Ms. Andales. I love those foods but money is the problem.
mr. amil: haha! you have a point though that counting calories are important in order for us to be aware of the food's impact on our body but i think it isn't the best way to lose weight. just like what others was talking about, measuring your BMR isn't really that accurate and for some, it is very tiring and confusing. :)
ReplyDeleteso, i think it is just up to the person on how he/she manages herself. we must always remember that the key in losing weight is just a matter of gaining DISCIPLINE, CONTROL and WILL towards ourselves. :))
ms. daguman: thanks again for the info that you've shared to us! i appreciated it so much!
ReplyDeletewell, i'm looking forward to try all these things and see how it really works! haha :))
Calories?? Why do we have to measure our calories?
ReplyDeleteRead the article if you want to know the reason just kidding :P
To be aware of the calories needed that we have to provide for the purpose of complete functioning of the body, to stay physically fit and healthy all the time .
i got to know my daily calories intake and it was
surprising to found out my total calories burned per day. this article provided enough information I need to understand regarding BMR and recognizing the importance of BMR and calories. :D
actually, i am not that meticulous when it comes to measuring my calories intake daily but I have to say it is very useful to those who want to lose weight.
*thanks YO'MAMA
Ms. Salera, your point has that sense of giving importance to yo' mama's article. But counting calories is not only useful to those who wanna lose weight, for those who wanna gain weight also, like Ms. Daguman :)
ReplyDeleteHere in our land, we're not that conscious to really check the calories we eat and burn everyday. Living here is just a matter of eating the right food, and feel okay, by trusting to personal intelligent instincts of what's right for the body. Maybe at this age, it's not really that necessary because it may cause some minute worries. And by that -how can we enjoy life at its peak?-
BUT it depends on you guys...
:)
@ Ms. Gabiana: i agree with your idea that counting calories is impractical especially to us students. however, as a nursing student we should be the first model of adequate intake. i know it is not that easy and as what Ms. Nuez implied that we cannot really get the accurate amount of calories we take each day. it is really a big hassle for us especially in times today where people are so pre- occupied with their jobs.
ReplyDelete@Ms. Daguman: your additional infos are a big help but i think those would be ineffective if there is already too much of calorie intake. because as 've read it those are just minimal body activities. though it burns calories, it isn't enough to regulate the calories in the body especially for those people who excessively eat foods with high calories.
Mr. Amil! Frank words are idolized bro! Money is really the problem. How I wish there could also be crisis in CALORIES (not absence but JUST ENOUGH) so people won't be tempted to eat excessively!
ReplyDeleteand not mind to count it. just a waste of ....!
I tried calculating my BMR, and I found it surprising. Seriously, calculating calorie intake is helpful to be guided especially to people who are on a diet and also to us.
ReplyDelete@Ms. Padigos: you are right! Most people really don't care about calculating calorie intake. As long as we take nutritious foods like fruits and vegetables,exercise and always have a good disposition, we are already on the way to a healthy lifestyle:)
Thanks to everyone who shared additional info. It's really helpful:)
ReplyDeleteAs I'm counting my calorie intake, I realize I don't have much activities only walking and running(when I'm already in a hurry going to school) and also doing household chores:)
I must learn to eat enough, and stop eating too much!
@Ms. Roferos: Include me in the club. I love to eat also!haha
@Ms. Ocon: yeah it really depends on us on how we discipline ourselves, and how we eat responsibly, As the saying goes" What you eat is what you are". WE must now learn to eat healthy and choose our foods(not to be picky though) but to choose the right foods:)
wew!! now this is what i was looking for!! this is exactly what I wanna learn 'coz I keep on reducing what I eat (though it hurts to avoid not eating such foods =. yet I don't even know until how much I should reduce to slim down.. @ms.elisha,thank you for that information.. but then again I want to know Yo'Mama of what foods can I still eat without destroying my diet.. I can't survive with eating only fiber-rich foods,yikes!! I hope you can also post some delicious foods that I still can enjoy eating..hahahaha!! and not just the usual weeds thingy.. =]
ReplyDelete@Ms. Padigos ..TY
ReplyDeleteNow that I think about it, you are right Q. Intong. To me counting calories is tiring and not practical. But yes, counting calories can serve as a guide for people who would gladly like to lose or gain weight.
ReplyDeleteI can't really relate to this topic because I know that I have to gain weight. But anyways, I believe that counting calories only work for people who are desperate to lose as much weight as they can.
I guess being aware of how much you eat is what is really important. Because when you know that you have eaten too much or more than the usual then you can always start to exercise (that is if you want to lose weight). I think this is a less hassle version of counting calories.
@Yo'Mama thanks for the article. Although I think it's much of a hassle to count calories, I know that this article will be of use and beneficial to the other people. ^^ (uhh.. and also i don't think the BMR was accurate~~ or maybe.. i just didn't get it at all.. haha.. )
Now that I think about it, you are right Q. Intong. To me counting calories is tiring and not practical. But yes, counting calories can serve as a guide for people who would gladly like to lose or gain weight.
ReplyDeleteI can't really relate to this topic because I know that I have to gain weight. But anyways, I believe that counting calories only work for people who are desperate to lose as much weight as they can.
I guess being aware of how much you eat is what is really important. Because when you know that you have eaten too much or more than the usual then you can always start to exercise (that is if you want to lose weight). I think this is a less hassle version of counting calories.
@Yo'Mama thanks for the article. Although I think it's much of a hassle to count calories, I know that this article will be of use and beneficial to the other people. ^^ (uhh.. and also i don't think the BMR was accurate~~ or maybe.. i just didn't get it at all.. haha.. )
Another helpful article for people who are health and body weight conscious.
ReplyDeleteThanks Yo Mama for the effort in explaining every detail of counting the calories that a body needs, its helpful indeed but only to those who can last the essence of numbers and calculations. haha..
I really agree with Ms. Marturillas, all we need is self discipline and in addition to that we need correct and proper guidelines and knowledge about our health status and staying fit for us not to surpass the limits and overdo ourselves.
Its good to give a try to count the calories we need in a day, so good luck and keep guided for those who are counting and just stay healthy for those who can't last calculating. :)
just like most of the people writing about counting calorie intake....i too, dont want to count my calorie intake..i really don't care...just like ms.traces..the past articles wont change my attitude of being conscious about counting the calories you intake, when you eat.
ReplyDeletethanks for miss andales' additional info :) it was so helpful...cause the examples you gave were some of the most common foods that a person (a Filipino) partake in his/her meals. :)
credits and thanks to Yo' Mama again :) keep up the oh so good work :)
I believe that this article is indeed very beneficial especially for those who are aiming to lose weight for quite some time now. but as I tried to compute my BMR, I was lost on my way (dunno what really happen. It’s quite confusing. hehehe).
ReplyDeleteLike most people, I too don’t count my calorie intake. i find it very tiring and IMPRACTICAL (as expressed by ms. Gabiana ).aside from that, I’m aiming to gain weight so there is no need to limit my calorie intake.
I guess, the objective of this article is taking food in moderation no matter how good it tastes. because anything that in abuse is bad for you .it is just a matter of DISCIPLINE and SELF-SATISFACTION.
@Julson Amil
ReplyDeleteI can see that most of the people here think that counting calories is basically pointless. So what'd ya think? are they all fat and lazy? lol. Anyway, i also think that counting calories isn't fun at all. It can cause stress. And we all know what happens when we are stressed, right? We may over-eat or under-eat(?)-- which we don't really want.
@ Ma.agnes selloria
Self-satisfaction. Yep.
I too, like what ms. Carnicer, Ms Bispo,ms. Selloria, and all the others hate counting calories. Though the article is really helpful for people who's not yet satisfied with their body or just wanted to lose weight, I seem to be too lazy and busy to care about how much is my calorie intake... :D.
ReplyDeleteLosing weight for me is all about control. Like we shouldn't eat more if we're already full... (GLUTTONY) this I think is the very common deadly sin we are guilty of... right?
@Ms Enad: exactly. we all know what's good and bad for us, but i guess @YoMama has a point. it's not really about control in the strictest sense. sometimes, we must rely on technicality so that we could stay on track - we might not know it, but maybe we've been taking too much calories with just a single bite (hahaha, and that's possible!). so the calorie calculation method is of course helpful for people like myself who would want to keep track of their diet.
ReplyDelete@Ms. Carnicer: Not that useless. But I guess it would really help. it's understandable that people become skeptical when numbers appear in the scene of dieting (ha!) but i'm sure there are a few who are interested in calculating their calories. maybe the uber health conscious people would care to do the math. :))
ReplyDeletei guess that our ideas here are getting redundant about discipline and proper intake of calories. the question here is, are we willing to apply these learning for our whole lifetime? or is it just for a brief period of time? make your stand guys!
ReplyDeletei would frankly say that at this moment, it is quite impossible to me to apply all these steps.
it's trUe yO.mama that biG thinGs pOps out frOm small boxes......goSh yOu made me miss thE DC CUPCAKE!!!!! i mean their cupcakes are vEry2x tempting and it will really2x make yOu fat, so as what this article trying tO tell us...wEe must cOunt ouR caLOrie intake everyday....I knOw some actress who continously count and weight her food everytime.....GRETCHEN BARRETO..like what i've heard guyz she always bring like a small weighing scale or sumthin and eats in her private van and as what they've gossip, she always measures everything she eats and choose what type of food she will digest....Can you imagine that guyz??!!( i dunno if that gossip was really true..) Even me, myself can't do that same routine everyday..I just eat what's available but I always maintain tO eat vegies every afternoon but cOunting caloriEs????Ooohh hell nOoH!!!! I agree w/ Miss TAN's answer tO her question...i mean come on we are in the CNU-CN today guys and our schedule is very exhausting...even our sleep is interruoted every night, how much more applying all the steps of weight loss and counting our calories till the end of our breath.....i say NO>>>NO>>>MISS TAN....hOw bouT yOu guyZz what dO yah think????
ReplyDeleteTHANKS FOR THIS ARTICLE YO>MAMA :}
@Ms.Tan, yeah right. that's what im trying to say earlier that @Ms.Gabiana agreed and the rest are trying to disagree with her HAHAHA. for me counting them calories = counting the strands of your hair. :DD
ReplyDelete@ms.Arestang: yes..i have heard about that before..that Gretchen was really that conscious on her body..i guess a lot of famous stars do that.
ReplyDelete@ms.tan:..you have a point.. honestly, i am also that conscious on my body..but most of the time i really try to discipline myself not to eat too much .. i think its really up to the person whether he or she will apply this.. But the article is still a good help to tell its readers to be aware on facts like this..
Ms.Enad: yeah..we're the same i really don't have the time to measure how much calories i take everyday..what i do to maintain my body is simply just to control..but honestly because i am that choosy on the foods i eat maybe that's the reason i don't get fat easily..I don't eat eggs, chocolates anything that has too much sweet because my body reacts ..I easily get allergic on too much sweets ,,as in! you'll be scared if you'll see my face when i have my allergies..no joke..thats why i refrain eating too much sweets..
do you know that there are no calories in tea or coffee?? calorie is just in the milk or sugar that you add..to those who are really counting calories its better to eat restaurants in new york because they are now legally oblige to display calorie counts on there menus.. Same in United Kingdom..Amazing right!
and lastly.. yo'mama, THANKS FOR YOUR ARTICLES!..everyday i learn new facts and ways on how to lose weight..Great !
ReplyDeletethanks for the support guys! :) really appreciate it!
ReplyDelete