Weight loss formulas -
Food contains calories. Different foods have different calorie counts, meaning that each food has a different amount of potential energy. There are three basic types of foods that make up all the food that humans eat: carbohydrates , proteins , and fats. These three different types of food have varying amounts of potential energy per gram.
The calorie breakdowns per g for each food type are as follows :. Being able to work out how many calories are burned each day is essential to any person looking to maintain, lose, or gain weight. Knowing what factors contribute to calorie burning can help a person alter their diet or exercise program to accommodate the goal.
An accepted method to calculate how many calories a person burns each day is the Harris-Benedict Formula.
Originally developed in the early 20th century , it was revamped in , , and, more recently, in to help improve its accuracy.
The Harris-Benedict formula is a relatively simple process in which a person multiplies their basal metabolic rate BMR by their average daily activity level.
BMR is the number of calories a person burns by simply existing. BMR varies based on age, sex, size, and genetics. To calculate BMR, a person uses meters m for height, kilograms kg for weight, and years for age in the following formulas:. The results of the BMR calculation are then used to multiply against the average daily activity of the person.
Points are awarded based on how active a person is. Points for activity levels are as follows:. When the BMR is calculated and the activities points are determined, the two scores are multiplied.
The total is the number of calories burned on an average day. For example, to calculate how many calories a year-old, 6-foot-tall, and pound man who is moderately active burns, the formula would look like:.
This figure shows that a man of this age, height, weight, and activity level can consume 2, calories and maintain his current weight. He could increase or decrease weight by consuming more or less than this amount over the course of several days.
For those who do not wish to make the calculations themselves, there are a range of calorie calculator s available online. Most use a similar formula to work out calories burned.
A doctor or nutritionist should also be able to help people work out how many calories they burn each day. Many factors affect how many calories a person burns each day.
These factors include :. Calorie counts for exercise and activity will vary from person to person. Age, sex, body type, and size influence how many calories an individual will burn doing a physical activity.
In general, more intense or strenuous activity will burn more calories than lighter-effort exercise. The following calorie counts are based on a pound person doing the following exercise or activity for 30 minutes:. Anyone who wants to figure out how many calories they burn can input their statistics into a calorie calculator and find personalized results.
People looking to lose weight should try to create a calorie deficit by following these tips:. Losing weight can be very tough to do. Below are some commonly asked questions about how many calories a person can burn in a day.
The number of calories a person needs to consume to lose a pound will vary depending on their weight, height, sex, and activity levels.
That said, on average, a female should eat calories or less to lose one pound per week. Meanwhile, the average male should eat calories a day if he wants to lose one pound per week. This is known as resting metabolic rate RMR. This RMR represents the major portion of energy expended during the day and can range from less than to more than calories a day.
This involved a person multiplying their basal metabolic rate BMR by their average daily activity level. A calorie deficit of — calories per day has been used for weight loss and is recommended by many obesity societies and guidelines.
Understanding and managing daily calorie burn is crucial for individuals aiming to maintain, lose, or gain weight. The Harris-Benedict Formula, a widely accepted method, calculates calorie expenditure by multiplying basal metabolic rate BMR with daily activity level.
Factors that influence daily calorie burn include age, sex, activity level, body composition, size, thermogenesis, and life stages like pregnancy. Adopting a calorie deficit, maintaining a healthy diet, getting adequate sleep, and drinking plenty of water are some ways a person can attempt to lose weight.
The number of calories the body burns while a person is walking varies according to their sex, body size, and how fast they are walking.
Learn more…. Overweight and obesity put you at greater risk of health conditions like type 2 diabetes, stroke, mental health conditions, and many types of cancer. Having more fat around the belly is a major risk factor for heart disease, metabolic health conditions, and cancer.
Meanwhile, weight loss among people with obesity has been linked to a reduced risk of developing type 2 diabetes, heart disease, asthma, and chronic kidney disease.
They recommend aiming to lose 1—2 pounds per week. This approach, they say, is more likely to lead to success than trying to lose weight quickly.
How much of your body weight percentage this is equal to depends on your current weight. This means that your body gets used to burning fewer calories. This reduction in your metabolic rate can last for years and can lead to you putting weight back on — in many cases, more weight than you actually lost.
How much does your weight really tell you? Everyone is different, and your healthy weight range will depend on factors like your age , sex , metabolism , and your activity levels.
There are other ways of looking at your weight and health, however. The ZOE program gives you scores for your meals based on how well they work for your unique body and metabolism.
This can help you improve your diet and find the foods that are best for your body. Increased belly fat is linked to a number of serious diseases, and people who have obesity can reduce the risk of getting these by losing weight.
However, there is no need to lose weight if you are within a healthy range. If you are planning to lose weight, you should do it gradually and safely.
Look at other measures, such as increases in strength, fitness, and energy, or changes to how your clothes fit. By helping you to understand how your body responds to different foods, the ZOE program can help to boost your energy, manage your hunger and weight, and improve your health naturally.
Take our free quiz to learn how you can start eating the best foods for your unique body. About adult BMI. Adult BMI calculator. Body composition changes with aging: The cause or the result of alterations in metabolic rate and macronutrient oxidation?
Dissecting the role of the gut microbiota and diet on visceral fat mass accumulation. Scientific Reports. Losing weight. Metabolically healthy obesity redefined. JAMA Network Open. Sex differences in body composition and association with cardiometabolic risk.
Biology of Sex Differences. The health effects of overweight and obesity. Unhealthy weight control practices: Culprits and clinical recommendations. Clinical Medicine Insights: Endocrinology and Diabetes.
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