![]() The best way to find your maintenance is to experiment and record your findings. So don't just trust what an app tells you your maintenance is. This is due to differences in your metabolism. You could be the same height, weight, and activity level as someone else, but have different maintenance levels. However, everyone's maintenance calories are different. You need to know this number to plan how you will gain or lose weight. The amount of calories you need to neither gain nor lose weight is called your maintenance calories. You should only count yourself as highly active if you have a physical job, such as working in construction or landscaping, and you also work out. If you go to the gym or take other exercise three or four times a week, you may be moderately active. If you work an office job, sitting at a chair all day, and you go to the gym once or twice a week, you are not moderately or highly active. The scale goes up to 23, which you'll hit if you're running a 4:17 mile. ![]() Riding a bike at under 10mph is close to 4METs. There are published tables that assign MET values to different activities-for example, walking at 2.5mph requires about 2.9METs. If you're doing an activity that requires three METs, you're burning three times as many calories per minute as you would by just sitting. ![]() These figures measure the number of calories burned compared to your resting metabolic rate (RMR), or the number of calories you burn while you're just sitting down, doing nothing. To understand how calories burned are calculated, you need to know about metabolic equivalents, or METs. You should take these calculations with a grain of salt, however. You can see here how fitness apps calculate calories burned. But most apps also offer measurements of how many calories you burn when you do exercise. The calculating of the calories you take in is fairly simple, as long as you accurately weigh and record your food. The difference in weight indicates how much of that nutrient was present. In short, food is weighed, chemicals are added that eliminate a particular macronutrient, and the food is weighed again. They're a bit complicated, but you can read more about them in this fantastic explanation on Reddit. There are chemical processes that allow scientists to measure each of them. Figuring Out How Much of Each Macronutrient Is in a Food Although the Atwater system is only capable of estimating the number of calories in a particular food, it's generally considered to be accurate enough. If you know how much of each macronutrient is present in a particular food, you can estimate pretty well how many calories that food had. Because fiber isn't very digestible, it's counted as zero calories per gram. Fats have nine calories per gram, and alcohol has seven. The Atwater system, as it's known, is used to estimate the number of calories in a particular sample of food by multiplying the amount of macronutrients (carbohydrates, proteins, and fats) by known constants.Įvery gram of carbohydrate in food, for example, is worth four calories. Starting in 1990, however, a different system was put into place.
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