entrenamiento running How many calories do I need per day?

How many calories do I need per day?
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To lose weight there is only a secret, to consume more calories than we eat, and since it is not a question of starving ourselves and slowing down our body, the key is to know how many calories we burn per day and so we will also know how many calories we can ingest 😉

Each of us are different, so as you can imagine, you and I do not consume the same calories a day, so we should also eat different amounts of food.

So let's get down to work to know, roughly, how many calories you burn per day

How many calories do you burn per day?
It happens to calculate the caloric consumption daily there are several things that we will take into account so we will go step by step, and not to mess with an example, my own data, so that you know what you consume, you are only going to Have to change your data for mine

Basal Metabolism:
Basal metabolism are the calories our body needs each day to stay alive.

Here men have the advantage, they burn 1 calorie for each kilo of weight and hour, while we burn 0.95, what unfair truth?

So to calculate my metabolism I would have to multiply my weight (55 kilos) by the 24 hours that has the day by 0.95

55 x 24 x 0.95 = 1254

So even if I did not move all day, just to be alive every day, in theory, I need 1254 calories.

Sleep:
Although sleep is essential to keep us slim and healthy, a good sleep pattern has shown to improve body composition, logically while we sleep we burn less calories than when we are awake, so the more hours you sleep the less calories you spend.

Sleeping causes Basal Metabolism to become 10% slower, so we will have to multiply the hours of sleep by our weight and by 0.1

Although I do not always get it I try to sleep at least 8 hours so the result would be as follows:

8 x 55 x 01 = 44

Then to my basal Metabolism I have to subtract the 44 calories that slows the dream

1254 - 44 = 1210

Level of activity
So what next we have to keep in mind is what level of activity do I have?

If your daily life is very sedentary, you must multiply the result of your basal metabolic rate by 0.1
If you are sedentary, you have to multiply the result of your basal metabolic rate by 0.15
If your activity is moderate, multiply the result of your basal metabolic rate by 0.25
If your daily activity is high, for example if you exercise daily or try to move as much as you can, you have to multiply the result of your basal metabolic rate by 0.5
In case your activity is extreme, for example if you are a marathoner or give several daily classes of spinning, bodycombat ... you must multiply your rate of basal metabolism by 0.80
In my case my activity level is high so I multiply my basal metabolic rate by 0.5

1254 x 0.5 = 627

Okay, now I know I need at least 1837 calories (1254 of my basal metabolism rate + 627 calories from my activity level - the 44 calories from sleep = 1837)

Digestive expenditure:
Did you know that digestion is 10% of your metabolic rate ?, so we must multiply our metabolic rate by 0.1

In my case my digestive expenditure would be

1254 x 0.1 = 125.4

The age:
Another cruel reality, over the years our body becomes slower and needs fewer calories, normally up to 35 years no problem, but from 35 the crusade against the extra kilos becomes more complicated.

From the age of 35 our basal metabolism becomes 2% slower, so if you are 35 or older you have to multiply your basal metabolism by 0.2 and subtract the result
Between the ages of 55 and 75 things are getting worse and our basal metabolism becomes 5% slower, so if you are in this age range you have to multiply your basal metabolism by 0.5 and subtract the result
And from the age of 75 the basal metabolism will be 7% slower than when you were 20, if you are over 75 you have to multiply your basal metabolism by 0.7 and subtract the result

The constitution:
I have already told you about the somatotypes (let's what is our constitution)

The thin profile, Ectomorph: has to subtract 10% of its basal metabolism
The round, endomorphic profile: has to subtract 5% of its basal metabolism.
The athletic profile, Mesomorph. This group does not have to subtract anything to your basal metabolism.

Sex:
Are you a woman ?, women should also subtract another 10% additional to our basal metabolism.

entrenamiento running How many calories do I need per day?
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