Do you know your body’s daily calorie requirement? All labels provide exact calorie counts and fat content in food servings. You know how many calories in your drinks. You might also know how calories you burn through exercise. But do you know how many calories you should be eating to lose weight, or how many calories you should eat to maintain your current weight, or even gain weight? How to calculate your daily calorie needs? Most people have no clue, so we’ve got a really fast and easy way to know that.
There are many ways to calculate your daily requirement- also known as your basal metabolic rate (BMR) or resting metabolic rate. For really accurate estimates, you need fancy equipment and fancy mathematics. just need an estimate, since we don’t So, for most of us, a fast and easy method to determine calorie needs is to multiply you total current body weight by the multiplier provided below:
Calorie intake for Weight loss
Sedentary Lifestyle: 20 calories per kg of body weight
Moderately Active Lifestyle: 25 calories per kg of body weight
Heavy Activity Lifestyle: 30 calories per kg of body weight
Calorie intake for Weight Maintenance
Sedentary Lifestyle: 25 calories per kg of body weight
Moderately Active Lifestyle: 30 calories per kg of body weight
Heavy Activity Lifestyle: 35 calories per kg of body weight
Calorie intake for Weight gain
Sedentary Lifestyle: 30 calories per kg of body weight
Moderately Active Lifestyle: 35 calories per kg of body weight
Heavy Activity Lifestyle: 40 calories per kg of body weight
Sedentary Lifestyle: Not much activity.
Moderately Active Lifestyle: Varying between completely sedentary and some activity through the day (like working out in the gym).
Heavy Activity Lifestyle: Extremely active throughout the day
Due to an average lower body weight, women will require fewer daily calories than men. This is a very easy way to estimate caloric needs, but there are obvious drawbacks to this method because it doesn’t take into account, your body composition.
Because body fat percentage is not accounted for, this formula is not completely accurate. To know your exact (calorie requirement) Resting Metabolic Rate, call us or email us (info below), to get a Body Composition Analysis performed. Its a detailed report, on the fat, muscle, skeletal mass and detailed body analysis. And it takes 5 minutes.
Calculating calories from packaged food is easy, since they have clear nutrition labels. Knowing the calories for home cooked food requires some home work. You can also use Fitho’s calorie counter to search for your food, calculate its calories and see its full nutrition facts.
As mentioned above, this is not the most accurate method of determining your metabolic rate, but its an easy and fast way to guess your daily calorie requirement.
Previously, we told you if there is fat in fruits and vegetables and if there is fat in foods like chicken, egg whites, flour, etc. Here we’ll tell you which drinks and condiments that have no or extremely low fat content.
Alcohol: Alcohol by itself is primarily like sugar. So, even though it does not contain fat, alcohol promotes fat storage in the body. Excessive alcohol can affect estrogen levels & growth of man boobs. So, whether it is beer, wine, whiskey or any other liquor, it does not contain fat by itself.
Note: There are many alcoholic cocktails/mixes that contain fat, like White Russian and Bailey’s Irish Creme. See this list of highest calorie alcoholic cocktails and lowest calorie drinks at the bar.
Orange Juice: Like the orange fruit, this juice has no fat. But the orange juice available in the market torage in your bod loaded and would promote fat storage in your body.
Coffee: The Coffee liquer derived from beans and water contains no fat in it. But as soon as you add non skim milk, or cream or ice cream to your coffee drink, its fat content and calorie content increases signficantly. If you’re making regular stops at the coffee shops for those big coffee drinks.
Mustard: The primary ingredients for yellow mustard are mustard seeds, vinegar, water, sugar and spices. Mustard seeds do contain fat, but since mustard is eaten in small quantities, so the fat content in one tsp of mustard is negligible. But there are many kinds of mustard available- the creamier ones have higher fat content.
Ketchup: Everyone’s favourite, ours too .. ketchup contains no fat absolutely. In fact latest research is shows that ketchup is good for your heart. Most ketchups contain plenty of sugar, so watch the total consumption, but with the lycopene content, you shouldn’t feel guilty.
Salsa: It is one of the healthiest condiments- contains lots of fresh vegetables and spices, and no fat content. With its healthy fresh ingredients, we absolutely recommend eating salsa!
Condiments like mayonaise, tartar sauce contains lots of unhealthy fat, so watch their consumption! And know that fat can be good for you.
Some cocktails are delicious, but many of those alcoholic drinks (and mocktails) are calorie loaded. Besides the alcohol, they are also loaded with sugar filled mixes. So, here’s our list of the 5 highest calorie cocktails, with the unhealthiest first …
1. The Long Island Iced Tea: We’ve all had these, but see what goes in: 1 part vodka, 1 part tequila, 1 part rum, 1 part gin, 1 part triple sec, 1.5 parts sweet & sour mix and a splash of Coke (The liquor should equal 2-3 total shots)! If the alcohol didn’t have enough calories, all the mixers are completely sugar and calorie loaded! Many of LIIT servings can be upto 780 calories! That’s almost 1/3 of your daily calorie intake. So, in 3 LITs, you would’ve added 1 whole day’s calories!
2. Margarita: On a hot day, a Margarita is tempting, but check the contents: 4 oz tequila, 4 oz limeade, 1/3 ounce triple sec. Plenty of liquor calories and the limeade is usually a sugar loaded premix. Margaritas are served in large glasses, and each can be upto 740 calories!
3. Pina Colada: This popular beach drink has 3 oz light rum, 3 tbsp coconut milk, 3 tbsp crushed pineapples, or a pineapple flavored premix, which is almost purely sugar. This cocktail measure in at 640 calories.
4. White Russian: Great drink contains 2 oz vodka, 1.5 oz coffee liquer and 1.5 oz heavy cream. This smooth cocktail is best had when you’re in Russia, where you’ll need the 425 calories from each serving to keep you warm! Besides sugar, this drink also contains fat!
Read on to see the last of the unhealthiest alcoholic drinks!
5. Mai Tai: Tastes like dessert and calorie loaded like dessert. At 350 calories, this cocktail has 1 oz light rum, 1/2 oz dark rum, 1/2 oz creme de almond, 1/2 oz triple sec, sweet and sour mix, pineapple juice.
Similarly, you should avoid chocolate liquor loaded drinks, or dessert drinks like creme brulee cocktails Also, watch out for those large pegs (‘patiala’ pegs).. that’s a double serving of alcohol, and thus double the calories!
Did you know that besides fat storage in your body, alcohol consumption can promote female hormone production in men and lead to male breasts.
Have you ever been to a bar, and seen someone really hot, but they always look like they’re drinking? Ever wondered how they are that way even though they’re pounding down the alcohol and still look so good, while you’re working your ass of in the gym, and still have that extra fat!
In the first part of this article, we gave you a list of low calorie alcoholic drinks and a list of unhealthiest alcoholic drinks to watch out for. Here, we give you some smart drinking tips.
Switch with water: After each drink, have a glass of water. It will help to fill you up, so you drink less empty calories. Alcohol dehydrates your body. With lack of water, your metabolism slows down, so you burn fewer calories. So, hydrate yourself with water.
Eat less before the party: No, don’t starve. But if your intention of hitting the bar is to get tipsy, then you should eat less before drinking. That way, fewer drinks will get you tipsy. Fewer drinks means fewer calories.
Equate to workout: Before you order your next round of alcohol, try to think about how much work it would take to burn it off! to burn a 100 calories, an average person has to jog about 1.5 kms. A glass of red wine is about a 100 calories. Now, you want to order another 4?!
Beat the pressure: Your friends will pressure you to drink, but be stronger than that. Your friends will understand.
Be a poser: If being strong doesn’t work, order a drink that looks like alcohol. Like a dark cola with a slice of lime, or a aerated soda with a squirt of lime. No harm in posing when its good for health!