* Calories are the energy contained in food. Your body constantly needs energy and uses the calories in food to maintain its function. Calories, in short, are your body's fuel.
* Carbohydrates (starches), fats and proteins are the types of nutrients that contain calories, and they are the main sources of energy for your body . Regardless of their source, the calories you eat are converted into bodily energy or stored within the body as fat.
* How do you control your weight?
Controlling your weight requires balance, and the equation is simple: If you eat more calories than you burn, your weight will increase. If you eat fewer calories and burn more calories through physical activity, you will lose weight.
In general, if you reduce calories by 500 to 1,000 calories in your regular diet per day, you will lose about (about 0.5 - 1 kilogram) per week and vice versa to gain weight.
* How to calculate your calories
To lose weight:
By simple equation
25 calories * your ideal weight in kilograms = the number of calories that will help you reach the ideal weight.
Example
25 calories * 62 kilograms = 1550 calories
You are supposed to start with a diet of 1500 calories
To maintain your weight:
By simple equation
30 calories * your current weight in kilograms = the number of calories that will help you maintain your weight
Example
30 calories * 62 kilograms = 1980 calories
You are supposed to start with a diet of 2000 calories
To gain weight :
By simple equation
40-45 calories * Your ideal weight in kilograms = the number of calories that will help you gain weight
Example
40-45 calories * 62 kilograms = 2480-2790 calories
You are supposed to start with a diet of 2500-2800 calories
* How do you calculate your ideal weight?
For men: 22 * [(height in metres) *2]
Example
22 * [ (1.7) * 2]
22* [3.4]
= 74.8 kg
For women: 22 * [(height in meters - 10 cm) *2]
Example
22 * [ (10-170cm) *2 ]
22 * [ (1.6) *2 ]
22 * [ (3.2 ]
=70.4 kg