Calories: How to Calculate and Manage Your Intake to Lose Weight

Calorie management is one of the fundamental pillars for those who want to lose weight effectively and sustainably. In this article, we will explore how to calculate the calories your body needs, identify the best strategies to manage calorie intake and achieve your goals in a healthy way.

What Are Calories and Why Are They Important?

Calories are the unit of measurement for the energy we obtain from food. Our bodies use this energy to perform basic functions, such as breathing, maintaining body temperature and even for physical activities. Calorie balance — the ratio of calories consumed to calories burned — is what determines whether we lose, maintain or gain weight.

• Calorie deficit : Consuming fewer calories than you burn = weight loss.
• Caloric surplus : Consuming more calories than you burn = weight gain.
• Calorie balance : Consume the same as you expend = stable weight.

How to Calculate Your Calorie Needs

The first step is to estimate the number of calories your body needs to maintain its current weight, also known as your Basal Metabolic Rate (BMR). This can be calculated using formulas such as the Mifflin-St Jeor formula:

For men :
TMB = (10 x peso em kg) + (6.25 x altura em cm) - (5 x idade em anos) + 5

For women :
TMB = (10 x peso em kg) + (6.25 x altura em cm) - (5 x idade em anos) - 161

Then, multiply this value by the level of physical activity:

• Sedentary (minimal exercise): BMR x 1.2
• Light activity (exercise 1-3 times/week): BMR x 1.375
• Moderate activity (exercise 3-5 times/week): BMR x 1.55
• Intense activity (exercise 6-7 times/week): BMR x 1.725
• Very intense activity (daily heavy training): BMR x 1.9

The value obtained is the number of calories needed to maintain your weight. To lose weight, it is recommended to create a calorie deficit of between 300-500 kcal per day, depending on your goal and desired pace.

Strategies for Managing Caloric Intake

• Keep a food diary: Use an app or notebook to record everything you eat. This will help you have a clear view of the amount of calories you consume each day.
• Choose Nutrient-Rich Foods: Choose natural, unprocessed foods like fruits, vegetables, whole grains, and lean proteins. These have a lower calorie density, keeping you fuller for longer.
• Control Portion Size: Use smaller plates and serve yourself portions that are appropriate for your calorie needs.
• Avoid High-Calorie Drinks: Replace soda and juice with water or unsweetened tea. These drinks can contain a lot of "invisible" calories.
• Practice Intermittent Fasting: For some people, restricting their eating window to a certain number of hours per day helps reduce calorie intake.
• Plan Your Meals: Prepare meals in advance to avoid making unhealthy choices when you're hungry or tired.

Calories Aren't Everything

While calorie control is crucial, the quality of calories also matters. Prioritize foods with high nutritional value and don't neglect the importance of exercise and rest in weight management.

Final Tips

• Be Patient : Sustainable weight loss happens gradually. Aim to lose 1 to 2 pounds per week.
• Consult a Professional : If you have questions or health concerns, a nutritionist or doctor can help customize your plan.
• Adapt : ​​Monitor your progress and adjust calories or activity level if necessary.

Further Readings

• What is a Caloric Deficit and How Does it Work ?
• 7 Healthy Eating Strategies for Everyday Life​​​
• How to Create Lasting Eating Habits

By managing your calories consciously and consistently, you are taking an essential step towards achieving your goals. Calorie control is not about deprivation, but about making smart, balanced choices.

Start today and take care of your health!

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