One way to lose weight properly is to adjust your diet. How, know your calorie needs every day. In this way the body weight will be maintained with more stable so you will not experience weakness, dizziness or weight loss that goes down quickly and also rises quickly. Come, calculate your calorie needs and set the meal menu correctly.
What is Calories?
Calorie is the unit of energy to be burned by the body. The number of calories needed can vary from person to person. This is because the need for different energy that is affected by body weight, sex, age and type of physical activity performed.
If we eat foods with more calories than our body needs will cause our weight to increase even potentially become obese. For example, fat contains 9 calories per gram, compared to 4 calories in one gram of protein or one gram of carbohydrate.
So we put in more calories when we consume fat. Another factor is the way the human body uses energy supplied by carbohydrates, proteins, and fats. First, the body burns carbohydrates and proteins, then fat. Unused fat calories are converted to body fat. So reducing fatty foods is an important way to lose weight.
The first calculation performed is calculating basal metabolic rate (AMB). The formula is:
AMB = 0.9 kcal x body weight (in kg) x 24 hours
To calculate daily energy requirements, then the number of AMB obtained then multiplied by the variable of physical activity you do. Activities and variables carried out are as follows:
Light weight = 1.55
Medium = 1.70
Weight = 2.00
Reduce calorie requirement of approximately 500 kcal to lose weight about 0.5 kg per week.
Example Counting Calories
As an employee with light activity (most of whose time is spent sitting in front of a computer), A’s weight is 60 kg. What is the daily energy requirement of A?
AMB = 0.9 kcal x 60 kg x 24 hours = 1296
Daily energy requirement (light category) = 1.55 x 1296 = 2008,8 kcal
What does the number of calories mean?
If A wants to lose weight, it can reduce about 500 kcal from the intake of food and drink every day. Means the number of calories should be eaten about 1500 kcal. The amount can make A lose weight as much as 0.5 kg / week.
Food Menu Options
After knowing the number of calories to eat, the next step is to set the menu to eat the number of calories that are not excessive eating that will consequently thwart your diet.
Remember, for food to eat still meet the nutritional 4 healthy 5 perfect. Food consists of carbohydrates, proteins, proteins, vegetables, fruits and milk. In order for you not to torture because the diet program, then the fruit can be eaten between breakfast and lunch and between lunch and dinner as a snack.
Patterns for breakfast, lunch and dinner for 1500 kcal calorie needs are:
Meal Time Description
Breakfast Carbohydrate + Protein + Milk / dairy products
Morning snacks Fruit
Lunch Carbohydrates + Protein + Vegetables
Eat mild afternoon Fruit
Dinner Carbohydrates + Protein + Vegetables
Examples of foods that can be models, among others:
½ bowl (100 grams) of rice. It would be better to choose brown rice rich in fiber and help the body more resistant to hunger
1 sheet (28 gr) of bread
½ bowl (80 gr) noodles
½ bowl (80 gr) paste
1 piece (175 grams) of potatoes
100 gr of beef or chicken
100 grams of fish or seafood
150 gr tahu or tempe
Milk / Processed Milk
250 ml of milk, you should choose low-fat milk
125 ml yogurt
1 piece of cheese
1 orange fruit
1 guava fruit
1 kiwi fruit
1 bowl of melon
1 bowl of watermelon
1 cup of papaya
1 bowl of wine
150 gr of any vegetable
If your calorie needs is greater than 1500 kcal, then it can add a portion of protein or vegetable. If you want to add a portion of carbohydrates to your diet, it can be added at breakfast or lunch.
In addition, all packaged foods always include the number of calories. Always check that you do not include more calories than your body needs.