HOW TO CALCULATE MAINTEINANCE CALORIES? [FAT LOSS/MUSCLE GAIN]

                                    Here’s what we’ll cover today:

⦿ WHAT IS CALORIES?

⦿ WHAT IS MAINTENANCE CALORIES?

⦿ HOW TO CALCULATE NUTRITION  AND CALORIES IN FOODS?

⦿ HOW TO CALCULATE MAINTENANCE CALORIES OF OUR BODY?

⦿ FAT LOSS

⦿ MUSCLE GAIN

Let’s jump right in!

WHAT IS CALORIES?

A Calorie is a unit of energy. when we say we got 500 calories from this meal that means

we got 500 calories of energy from that meal.

Let's take an example: petrol produces less heat than hydrogen.

As in our body, we have 3 Macro Nutrients that is:

1] CARBOHYDRATE 

2] PROTEIN

3] FAT 

NUTRIENTS AND CALORIES PER GRAM...

NUTRIENT	CALORIES PER GRAM
1] CARBOHYDRATES	4GM
2] PROTEIN	4GM
3] FAT	9 GM

FACT

Every gm of carbohydrates gives only  4 calories. so, it's a myth that white rice makes you fat. 

WHAT IS MAINTENANCE CALORIES?

Maintenance calories are the number of calories that maintain a constant weight. Maintenance calories never lose or nor gains any weight.

IF YOU HAVE TO LOSE WEIGHT.

If anyone wants to lose weight so they should eat lower than his/her maintenance calories.

This situation is called a caloric deficit.

IF ANYONE WANTS TO GAIN MUSCLE.

If anyone wants to gain muscles or weight then they should higher than his/her maintenance calories. 

This situation is called a caloric surplus.

now, all the basic information is done so, let's learn how to calculate calories in our daily foods.

HOW TO CALCULATE NUTRITION  AND CALORIES IN FOODS?

We will learn this concept by taking an example, let us take the example of white bread.

If you read the nutrition label of a bread packet then it should be like :

           

100 GM BREAD	NUTRITION
PROTEIN	11g
CARBOHYDRATE	54g
FAT	3.5g

  

100gm of bread is about 4 slices so, if u want to find the nutrients of 1 slice then divide this 100gm nutrition information with 4 then it will be like:

 

NUTRITION	100 gm info.	1 slice nutrition
PROTEIN	11g ÷4 =	3gm
CARBOHYDRATE	54g ÷4=	13gm
FAT	3.5g ÷4=	0.1gm

 so, these are the nutrients of 1 slice of bread. If u want to find calories in 1 slice then, multiply carbs with 4, a protein with 4, and fats with 9. then add all together.

NUTRITION	1 slice nutrition	CALORIES
·        PROTEIN	·        3gm ×4 =	·        12
·        CARBOHYDRATE	·        13gm×4=	·        52
·        FAT	·        0.1gm×9=	·        0.9

 Calories in 1 slice bread = 12+52+0.6 = 65 kcal.

Hope you understand this calculation. with these formulas, you can calculate the nutrition of any food.

 

HOW TO CALCULATE MAINTENANCE CALORIES OF OUR BODY?

We cannot calculate our number of maintenance calories until we track our record of weight, nutrition, activity e.t.c. but there are many theories and formulas which give us a rough estimate of maintenance calories.

One of the easiest and almost accurate formula which I prefer to calculate maintenance calories is given below:

This formula is given by LYLE MCDONALD

FORMULA :

      MAINTENANCE CALORIES= BODY WEIGHT/LBS ×[14---16 RANGE] KCAL

Now, let's understand this formula by an example:

WEIGHT OF MR.JOHN= 160LBS

                              M.KCAL = 160 × [14---16 RANGE] KCAL

                                 UPPER LIMIT---------------LOWER LIMIT

                                    2,240 kcal  ----------------2,560 kcal

so, we have to estimate Mr. john's maintenance calories between these two ranges.

                         so, Mr. john's maintenance calories= 2,400 kcal just to start...

FOR FAT LOSS AND CALORIC DEFICIT:

One has to eat 400 kcal to  500 kcal less than the maintenance calories...

FOR MUSCLE AND WEIGHT GAIN AND CALORIC SURPLUS:

One has to eat 400 kcal to 500 kcal higher than the maintenance calories...

HOPE YOU ENJOY THIS READING AND FOLLOW MY BLOG FOR MORE...

         

                                                                                                                                       

                                            

                  

                      

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