How many calorimeter Indonesia do you have to lose weight?

Number Crunching: Calculating Calories and Macronutrients

How many calories should I eat? How much protein, how much fat, how much carbohydrate? What is the amount to get muscle? How much fat is lost?

This is a very common question, but rarely can we find a good answer for them. And unfortunately, this is why so many of us stop in our progress. Accidentally overeating or lacking food, is a widespread dietary dilemma, and that can be easily avoided, with the right information.

Here, I will give you an easy-to-use guide to calculating your nutritional needs, and designing your diet.

Before starting, here's a list of terms that you need to get used to:

BMR (basal metabolic rate)

This is the number of calories you need to consume to maintain your body if you are completely inactive (i.e. coma, or sleeping in bed). Many dieters confuse their BMR with their TEE (which we will get too) - a misunderstanding that leads to consuming far fewer calories than the body actually needs. This is a common cause of diet failure, so knowing the term your diet is very important!

EAT (Related Thermogenesis Exercises)

EAT is a calorie requirement that is related to the planned exercise (i.e. your exercise routine). This is something that many people overestimate. Unless someone does a large amount of exercise every day (such as endurance athletes), EAT will not add extraordinary calories to your needs.

RAPI (Non-Associated Thermogenesis Training)

RAPI is a calorie requirement related to incidental training (eg housework, shopping, general calorimeter indonesia movements). This tends to represent the largest variable in a person's daily caloric needs, because it is influenced by the nature of their work, their home life, their social life, etc. However, something that can be easily improved, to burn more calories.

TEF (Thermogenic Effect of Feeding)

TEF is the expenditure of calories associated with eating. This varies according to the content of macronutrients and fiber (and NOT according to the frequency of eating, because there are many that we want to believe). For an average, a balanced diet, TEF is around 15%. Proteins are thermogenic macronutrients (with TEF up to 25%), carbohydrates vary (between 5-25%), and fat is the least thermogenic (usually less than 5%). More protein + more carbohydrates + more fiber = higher TEF. More FAT = lower TEF. But let me press the house that this does NOT mean a low-fat diet is better!

TEE (Total Energy Expenditures)

TEE is the total calories your body needs (so that's BMR + RAPI + EAT + TEF). This is more commonly referred to as 'Maintenance Calorie', which is the number of calories needed to maintain your body, based on your current lifestyle.

So here are all the factors and variables that determine your TEE:

Age (metabolism generally decreases with age)
Gender (men generally need more than calories than women)
Total weight and lean mass (more lean mass means higher TEE)
Daily Activity Level (higher activity level means higher TEE)
Exercise (more exercise means higher TEE)
Diet (what does it consist of)
Physiological status (eg sick, pregnant, growing)
Hormone Levels (eg thyroid hormone levels, growth hormone levels)

Estimating TEE

Unless you can take your own TEE assessment through Calorimetry (a process in which the calorimeter is used to measure chemical reactions in your body and the heat produced by these reactions) then you have to choose the less accurate, but rather more convenient TEE calculation method.