Calories etc: How many calories do I need?

If you have a calculator, then you can figure out how many calories you need. Sure, there are dozens of online calculators, but either of the following expert-recommended mathematical equations are super accurate for calculating your calorie needs. One (the Harris-Benedict equation) uses the metric system. Both formulas yield a similar result.

What is Basal Metabolic Rate (BMR)?

The first step for either formula is to calculate your BMR. This is, quite simply, the minimum amount of energy (in calories) you need daily to sustain life. BMR factors in not only your height and weight, but your age. BMR declines every decade beyond age 30, some say up to 10%. This impacts your calorie needs – you need fewer calories daily to maintain your weight as you age. Calculating BMR is only the first step. You need to multiply that number by a physical activity level (PAL), also known as an activity factor. Choose this number based upon your exercise level and lifestyle (active or sedentary job).

Calculations for calories needed

Harris-Benedict Equation:
Men = 66 + (6.3 x weight in lbs) + (12.9 x height in inches) – (6.8 x age in years) = BMR
Women = 655 + (4.35 x weight in lbs) + (4.7 x height in inches) – (6.8 x age in years) = BMR

Mifflin-St. Jeor Equation:
Men = 10 x (weight in kg) + (6.25 x height in centimeters) – (5 x age in years) + 5 = BMR
Women = 10 x (weight in kg) + (6.25 x height in centimeters) – (5 x age in years) – 161 = BMR

The next step is to multiply your BMR by the most suitable physical activity factor (keep in mind that most individuals overestimate their level of physical activity):

Sedentary = BMR x 1.2
Light activity = BMR x 1.375
Moderately active = BMR x 1.55
Very active = BMR x 1.725
Extremely active/Athletic = BMR x 1.9 or more

Using the Harris-Benedict Equation, the BMR for a 40 year-old man, 5’10” and 164 lbs = 1,730 calories
Using the Mifflin St-Jeor formula, the BMR for the same man = 1,661 calories

Calorie intake to lose or gain weight

Now, if you want to gain or lose weight, you need to go a step farther. To lose 1 lb in one week, you need to create a calorie deficit of 3,500 calories. The best way to do this is to decrease your daily caloric intake by 500 calories. You can do this by cutting down on the calories you consume and/or increasing the amount of calories you burn by increasing your exercise intensity, frequency and/or duration. The reverse is true for gaining weight.

Snacks Part 1: Best low calorie snacks

Snacks are no longer considered to be ’bad’ or a diet taboo. These days, as long as you watch your calorie intake and choose wisely, you can graze on small meals and low calorie snacks several times daily and still maintain or even lose weight. So, what is the criteria for ’healthy’ snacks? Keep the following in mind when choosing your snacks:

• Offer between 100 and 200 calories
• Are fat-controlled, providing 0g trans fats and 3g saturated fat or less per serving
• Are relatively low in sodium; strive to limit the sodium in your low calorie snacks to 400mg or less
• Are nutrient-rich: a good food source of protein, dietary fiber and/or key vitamin and minerals (such as iron, vitamins A, C or calcium)
• Offer a little something extra: are available in calorie-controlled portions, contain no high-fructose corn syrup and little added sugar; are gluten- or lactose-free, have added omega-3 fatty acids, etc…

There are low calorie snacks for every craving: sweet, smooth and creamy, crunchy and salty and everything in-between. For part 1, we will concentrate on those that fall under the ‘dairy’ category, such as cheese, milk, puddings, etc. Unless you are lactose intolerant, or have an allergy to milk, there is no reason to avoid dairy products. These snacks are all about convenience – they are widely available and take no preparation time/work.

Snacks Part 1: Dairy – Top 5 low calorie snacks

Cheese snacks

• Cabot 75% reduced-fat sharp cheddar (block) or Laughing Cow mini Babybel light cheese rounds (individually wrapped, comes in small bags). These cheeses offer less fat but lots of flavor without being rubbery. Cheese is rich in both protein and calcium. A 2-oz. serving of the 75% reduced-fat Cabot sharp cheddar (lactose-free) provides 120 calories, 5g fat, 3g saturated fat, 18g protein and 400mg sodium. Two Babybel cheese rounds provide 100 calories, 6g fat, 3g saturated fat, 12g protein and 320mg sodium.

Fermented dairy snacks (yogurt & kefir)

• There aren’t many snacks that compare in texture and flavor to Greek yogurt. Though more expensive than other varieties, the difference is substantial. Choose plain or flavored, non-fat varieties and you’ll stay under 150 calories and take in more protein that you would choosing regular yogurt. If you like a little crunch try YoGreek vanilla + granola. It comes in a 4.6-oz. cup with a little ‘sidecar’ of granola. The snack provides 140 calories, .5g fat, 11g protein, 22g carbohydrates and is a good source of calcium.
• Kefir is a thick dairy beverage (like ‘drinkable’ yogurt) made by fermenting milk with kefir grains (lactic acid bacteria, yeast and polysaccharides). It’s a tangy, slightly effervescent drink that promotes digestive health and supports a healthy immune system. Choose non-fat or low-fat plain or flavored for snacks that are high in protein and  calcium. This fermented dairy beverage also contains magnesium, riboflavin and vitamin B12. One cup of low-fat strawberry kefir provides about 140 calories, 2g fat, 11g protein and 20g carbohydrates.

Sweet snacks

• All Kozy Shack puddings are made with only all natural ingredients. They come in a variety of sizes (including ‘snack’ packs) and many flavors though the original rice pudding was the first and is a favorite. A 1/2 cup serving provides 130 calories, 2.5g fat, 4g protein and 24g carbohydrates. It’s also a good source of calcium and is a treat. They also make ‘no added sugar’ puddings that are sweetened with Splenda and offer only 70 calories per serving.
• Who doesn’t love chocolate milk? It was good for you when you were a child and is still a great choice, especially as a post-workout snack. Obviously regular chocolate milk does have lactose and sugar…to cut back on the sugar try Nesquik ready-to-drink no sugar added reduced-fat chocolate milk (comes in 8-oz. bottles). One serving provides 100 calories, 2g fat, 1.5g saturated fat, 8g protein, 13g carbohydrates and less than 200mg sodium.

Snacks are back in vogue – stay tuned for best low-calorie snacks part 2!

Fuel Your Workout

Engaging in regular workouts doesn’t give you license to eat significantly more food! The best way to balance diet and exercise is to plan your menu in advance. You need fuel in the form of food, just like a car needs gas, to have the energy to press through your workout. During an average, moderate-intensity workout, a woman burns approximately 350 to 400 calories.

After Burn – extra fuel needed?

What about after burn? Doesn’t your metabolism stay elevated for the next 12 to 24+ hours? One research study found that women burned more calories for up to 67 hours following an intense 40-minute cardio workout. That sounds impressive, however, that after burn effect added up to only 50 additional calories expended (in total). One Oreo cookie (only one) has about 50 calories. Thus, the after-burn effect is pretty insignificant when you look at it from that perspective.

Pre-workout fuel

About an hour before you head outside for your run or to the gym, have a light-to-moderate-sized snack, about 150 to 250 calories on average. It should be a carbohydrate-rich snack with a bit of protein. Stear clear of high fat fare or too much protein or fiber as these nutrients delay gastric emptying and digestion, which may cause abdominal cramping. Great workout fuel snacks include a slice of whole-wheat bread with 1 TB of peanut butter, a light yogurt mixed with a 1/4 cup of reduced-fat granola or 10-oz of low-fat chocolate milk.

Post-workout fuel

Fuel properly post-workout to replace depleted glycogen stores with a meal that is composed of simple and complex carbohydrates. Healthy simple carbohydrates include fruits and dairy products. Healthy complex carbohydrates include vegetables and whole grains. Your post-workout meal should also contain a moderate amount lean protein (10 to 20 grams) and a bit of healthy fat; plus plenty of water. Again, in addition to providing your body with glucose (quick fuel) to build up the glycogen stores in your liver and muscles, a post-workout meal rich in vitamins, minerals and antioxidants helps to repair muscle tissue, ease post-workout soreness and replenish body fluids.

Rich Chocolate Mousse make-over

Rich chocolate mousse is an ideal holiday dessert – especially for company when you are looking to impress. Conventional recipes, made with heavy whipping cream as a base, in addition to semi-sweet chocolate, egg yolks, butter and sugar puts you at about 330 calories and 25 g of fat (mostly saturated) per serving.

Simple swaps – instead of heavy whipping cream, try silken tofu (puree well in a food processor until smooth and creamy). Use half high quality, extra-dark (bittersweet) chocolate and half cocoa (combine and melted in a double boiler) to mix into the pureed silken tofu (along with superfine sugar). Vanilla extract and a tbsp of brandy (or espresso powder if you don’t want the alcohol), enhances flavor further. The result? This simple trade-offs do not sacrifice flavor or texture but, per serving (same size), you are looking at about 250 calories and 10 g of fat – a big difference – even with a spoonful of real whipping cream on top.

What’s a calorie?

A calorie or kilocalorie, is a unit used to measure energy. A calorie, by definition, is the amount of energy needed to raise 1 kg of water 1 degree celsius. Calories in our diet come from macronutrients or energy-yielding nutrients, which include fat, protein and carbohydrate. Carbohydrate and protein each offer 4 calories per gram while fat is much more energy-dense, providing 9 calories for every gram. Alcohol is not a nutrient but it does contain calories, specifically 7 calories per gram.

The body uses energy, in the form of calories, to perform all of its functions. If you consume more calories than your body needs, the excess may be stored as fat – leading to excessive weight. On the other hand, if/when a food shortage exists, your body can break down stored fat for energy. Losing excess body fat successfully is achieved by creating a (calorie) energy defecit. You can do this by consuming fewer calories than you need daily to maintain your weight or burning off more calories than you take in daily. Eating less through portion control, behavior modification and eating low-caloire, filling foods while increasing your level of physical activity is the best strategy for losing weight.