Calculation of calories in the diet

The endomorphic diet, in addition to the proportion of macronutrients, takes into account the caloric intake. Combining both factors is essential to achieve the desired weight loss.

Calculating the amount of calories you need to reach your goal may seem difficult, but in this lesson we will help you to do it in a simple way.

Calories: The first thing you need to understand is what calories are. A calorie is a unit of measurement used for energy, that is, it measures the energy you get from the food you eat. Calories are not bad, on the contrary, the body needs them to function properly; however, excessive amounts of calories can have negative consequences such as weight gain. Formulas for calculating calories: People with endomorphic bodies more than others, must be careful with their caloric intake, so having control over what you consume is essential to lose weight.

When a nutritionist tells you the endomorph diet, the first thing he will do is to calculate the amount of calories you need based on your body weight and height, if you want to save this, you can do it on your own; here we will show you how.

First we will calculate the BMR or BMR {Basal Metabolic Rate}, and then the calories based on several aspects. The Basal Metabolic Rate is the amount of energy per unit of time that an individual requires for his or her body to function in a resting state. Among the functions included in this process are respiration, circulation, cell growth, muscle contraction, body temperature regulation, and brain and nerve functions.

The rate at which the body burns calories is directly linked to the Basal Metabolic Rate, which accounts for 60 to 70 percent of the body's daily caloric expenditure. Age influences this process, as BMR tends to decrease by 1 to 2 percent per decade after age 20.

To calculate the Basal Metabolic Rate you can use scales that perform body analysis or apply the following formula: Harris-Benedict equation:

• Men: BMR = 66 + {13.7 x weight in kg}+{5 x height in cm} - {6.75 x age in years}

• Women: BMR = 655 + {9.6 x weight in kg}+{1.8 x height in cm} - {4.7 x age in years}

For example, if you want to calculate the BMR of Martha, a woman who weighs 66 Kilos, is 1.67 meters tall and 29 years old it would be:

• BMR = 655 + {9.6 x 66}+{1.8 x 167} - {4.7 x 29} = 655 + 633.6 + 300.6 - 136.3 = 1452.9 calories per day.

After calculating the calories the body consumes at rest, it is necessary to multiply them by certain factors depending on the level of daily physical activity:

• BMR x 1.2: Little or no exercise.