As a matter of fact, setting a proper calorie intake is one of the most important things that anyone who is determined to follow a certain weight loss program must take into consideration. This could be of great help to reach the required results. On the other hand, neglecting this might step in the way of your final aim. This might cause frustration at some points. Today, I am going to tell you about various factors influencing calories requirement that you must know to make your weight loss program a success.
Your Calorie Intake
The importance of setting your calorie intake is directly linked to the current state of your body, whether you are losing weight, gaining weight or just remaining as you are, with no results at all.
If you want to see some real changes in your body, your calorie consumption must be way less than the calories you are burning daily. Creating a calorie deficit is an incredible idea towards that target.
Must Know Factors Influencing Calories Requirement
There are a number of factors that could affect the total calorie burn that a person experiences daily.
When you take these factors into account while setting your plan, it will be much easier to determine the exact number of calories that you should be taking.
One of the most important factors is your "Basal Metabolic Rate," more commonly know as metabolism.
Metabolism - BMR
Your BMR can be best summarized as the amount of energy required by the body. It does not matter if it is awake or asleep. This is the energy amount required to carry on with its core functions, such as respiration, circulation, digestion, etc.
It is everybody's dream to have the fastest metabolism. So that ironically, they can eat whatever they wish for and still have a super model body.
However, metabolism is affected by many aspects. All the factors that affect your metabolism also affects your calories intake.
Factors Influencing Calories Requirement & BMR
Gender
First of all, your gender. Men are most commonly known to have higher BMR than women. The average body of a man requires about 2800 calories daily, while a woman's body requires about 2100 or less.
The reason behind that vast difference is the muscle mass and weight difference between the two genders' bodies.
However, there are some exceptions where the case is the exact opposite. For example, a woman's body consumes more calories than a man's body in the event of pregnancy or breastfeeding.
In addition to this, there is another factor that follows no particular sex.
This factor is the genetically inherited metabolic rate from your family. It plays a huge role in determining the number of calories required by your body. There is nothing you can do about it.
Some cases are reflected upon one's thyroid, and it can even result in the person burning or gaining calories very slowly or very quickly.
Age
Another factor is age. BMR decreases each decade of a person's age by a little over 2%. This could be related to the fact that people lose muscle tissues and gain fat tissues instead when they grow older.
However, you can overcome this by eating and exercising properly.
Height
One of the funniest and strangest factors that also affects BMR is height. Taller people tend to have higher BMR than shorter people due to the higher heat dissipation from their bodies.
Moreover, BMR increases in extreme temperature conditions. In case of being stressed or you used to take a large intake of caffeine, those habits could also benefit your BMR.
Although, they cause other health problems. There is no need to state the fact that exercise elevates the level of your BMR.
Dieting
What is even more shocking is that dieting decreases your BMR, which is why people gain a lot of weight when they stop dieting after an extended period on a diet.
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Physical Activity
More importantly, it is the level of your physical activity. It is one of the most common factors influencing calories requirement. The more active you can be, the more calories you are going to burn, as simple as that.
If you are a person with an active lifestyle, your body will consequently need and consume more calories than a person who spends all of his/her day laying in front of the TV.
Your weight is another factor that influences your calorie intake, the larger body you have, the more calories it is going to need.
Lean Body Mass - LBM
Furthermore, the amount of muscles you have in your body or what can be called "LBM” or “Lean body mass" affects your BMR and calories requirement significantly.
If you have a high LBM, consequently you will have higher BMR.
Besides, getting enough sleep and water helps in having better metabolism. Your daily protein intake is also a key factor in increasing your metabolism.
Pro Tip - Avoid Starvation
However, never fall into that trap of starvation. Don't think that consuming any amount of calories is not okay for you or going to make you gain more weight.
We need calories to survive and maintain our energy levels. They can be best described as food energy. You will not want to faint doing your daily routine work because you starved yourself to cut your calories.
This does not mean that you give up on managing your calorie intake. Increasing your overall physical activity will help with controlling your BMR. This will ultimately help you lose more weight.
As for now, it is time to calculate your caloric needs.
How to Calculate Your Calories Requirement?
A quick way to approximate your calories requirement is to multiply your current weight by 10 if you’re a woman or by 11 if you’re a man.
Thus, a 150-pound woman needs about 1,500 calories a day. Similarly, a 175-pound man needs about 1,925 calories.
Keep in mind that your body needs additional calories for digestion and activity.
Factors Influencing Calories Requirement - Conclusion
Making sure that you think about the various factors that influence your metabolic rate will help you move forward and choose an appropriate calorie intake to use for yourself.
Remember that it's impossible to be 100% accurate in your assessment, so it's important to adjust your intake based on the results that you see as you go along with the process.
Top Factors Influencing Calories Requirement was originally seen on: WEIGHTLOSS WELLBEING
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