# How to calculate calories and control weight

How to calculate calories and control weight calorie calculator Determine your weight loss goals Free Weight Loss Planning

The ideal way to calculate body calories per day

With a simple formula you can calculate the calories your body needs in order to always maintain your weight at the correct rates. This resulting number of the equation changes as your weight changes.

The importance of calculating calories

Most people consume about 2000 calories from their food during the day and the truth calls for us to say that the amount of calories that the body needs vary greatly from person to person depending on that person’s daily activity current weight and the required amount of calories. It calculates calories regularly and is compatible with changing daily activities and weight fluctuations from increase or decrease.

The formula for calculating calories

For working men the calories they need are equal to: the product of multiplying and weighing them in pounds by 15 and for working women it is the product of multiplying their weight in pounds by 12 and for non-working men the amount of calories required is calculated by multiplying the weight in pounds by 13 and women who are not working the same way by multiplying their weight In pounds in 10.

Calculate the calories required for you per day

Calculate the amount of calories required for you per day from fat using the above formula by multiplying the number of calories generated by 30. or 30%.

And in terms of the number of grams that you need daily of fat you can calculate it by dividing the number of calories from the fat that you eat by the number 9 and thus you can control your own weight and maintain it yourself.

Thus if you want to lose one pound during the week you are supposed to decrease the number of calories you eat by 500 calories during the day.

For example if you consume 2000 calories you will eat 1500 calories per day for a week to lose one pound and vice versa if you want to increase your weight by one pound during the week you will increase your caloric intake that you consume 500 calories and as we explained earlier you will be able to know how much fat you will change in grams.

The ideal way to calculate body calories per day :

For a man: 10 x Weight in kg + 6.25 x Height in cm – 5 x Age + 5
For a female: 10 x Weight in kg + 6.25 x Length in cm – 5 x Age – 5

However calculating the calories that the body needs vary from one person to another according to their age weight and state of health. A specialist doctor must be consulted to find out the exact calories you need.

We offer you the best 6 low-calorie foods and maintain the diet:

_ Apple with half a cup of skim milk: It is a complete meal and has many nutrients and has 10 grams of protein 5 grams of fiber and 200 calories.

Chicken sandwich with vegetables with pita bread: a saturated meal that can be eaten lightly throughout the day and has 200 calories 3 grams of fiber and more than 20 grams of protein.

Black Lentil Salad: Black lentils are legumes rich in balanced nutrients for the body and with tomatoes and watercress it becomes saturated with benefits and low in calories because it contains 200 calories 11 grams of protein and 8 grams of fiber.

Boiled eggs with helium: contains a terrible amount of protein that the body needs and with the presence of helium this raises its nutritional value and contains 126 calories and 11 grams of protein with 5 grams of fiber.

Iced green tea with mint: This drink helps to burn a large amount of accumulated fat in the body as it raises the rate of burning in the human body and its calories are very few as it carries in its components on antioxidants that help solve digestion problems and protect the body from infections .

– Varied fruit salad where you can cut different types of fruits except grapes figs and mangoes and eat a large plate of it daily. This dish contains a high percentage of natural fibers that help to feel full for a long time as well as a few calories.