Fitness Calculator – Steps to Calories

If you had a pound for every person who has been "cured" two or more times of his ulcers, you would be a wealthy person - probably with ulcers. For some reason, totally unknown to me, ulcers are considered an ailment of the wealthy. (Probably by the same people who think money brings happiness.) Again, if you had a pound for all the low and moderate income people who suffer from ulcers, you would be able to balance the national budget. Ulcers will live on any income. Obviously those who claim to have been "cured" several times of their ulcers are really saying that the pains have been alleviated momentarily. But this is no cure. The disease cannot be cured until the cause is known and treated. Rarely is the cause of ulcers treated, but rather the effect; that hole in the stomach called an ulcer is doused with milk, cheese, drugs, etc., and then permitted to gouge itself out and start the same painful symptoms all over again. People who never worry do not have ulcers. People who have knowledge of what they are doing on earth and why they must do it, also rarely suffer from ulcers. Tense, worried, nervous and unhappy people are the prime target of stomach and duodenal ulcers. M. K. had suffered from duodenal ulcers for eight years. He had been "cured" of them five times - before a state of painful collapse. He left sanatorium ten days later without a trace of his ulcer. How? M. K. was placed upon a totally non-stimulating diet consisting almost totally of fruits and vegetables and their juices. In addition to this, the patient consumed four glasses of cabbage juice each day. (Raw cabbage sliced and reduced to juice by means of an electric liquefier.) M. K. did not respond to the use of citrus juices and these, oranges, grape-fruits, lemons and limes, were removed from the diet. Aside from these, however, the patient was able to consume all fruits and vegetables in liquid form or in the steamed manner in which all vegetables should be cooked. During the first five days steam (Turkish) baths were administered once a day and the full pack at night. A brisk cold-water rub was prescribed each morning. At the end of the first week, the steam baths and full packs were replaced with natural (hip) baths and stomach compresses on retiring for the night. These and only these were responsible for relieving M. K. of his ulcer within ten days. However, it is to his credit that the patient has since been able to maintain superb health. Only by finally returning to a state of complete harmony with nature, both physical and mental, was he able to overcome the root of this condition that had plagued him for eight long years. To this day, M. K. continues to drink two glasses of cabbage juice each day and he is convinced that this is largely responsible for his resistance to returning ulcers. There are millions hits on the internet search drive for Wellness - from mental to physical health. It takes quite a bit of research to find any one site that has so much to offer on all these fronts, let alone one that can combine all the needs for your innermost wellness - joy, bliss and beyond. For wellness' sake you can stop looking out there, and take some time for yourself, a sort of one-stop-shop: BalancedLifestyleWikipedia. Having good posture is an important part of remaining healthy. IT helps you avoid back pain and premature wear on your bones, improves lung performance, and much more. In this article, we will explain what good posture is before explaining the many benefits that it provides. What is good posture? Posture is the form that your body takes when you are sitting, standing, and laying down. Maintaining "good" posture is positioning your body so there is less strain placed upon your body's muscles and ligaments when in these positions. It requires your body to be as close to its natural shape as possible. So if you are sitting down, this would mean: Keeping your chin up and looking forward Keeping your shoulders back (not slouching) Bending your knees at a right angle Keeping your feet flat on the floor Keeping your back straight enough that all 3 natural curves of the spine are present. Sitting with good posture distributes weight more evenly across your muscle groups - helping you avoid neck, shoulder and back pain. It also allows you to comfortably work for longer periods and avoid some serious long-term health problems. Having a chair with lumbar support will help you maintain good back posture. What are the benefits of good posture? Protects your future health Having good posture will keep your joints correctly aligned, protecting the joint surfaces from abnormal wear-and-tear. By preventing this type of wear-and-tear, you can lower your risk of various illnesses including arthritis and postural hunchback. It makes it easier to breathe The diaphragm is a large muscle that is responsible for respiration. When the diaphragm moves, it changes how much pressure there is within the thorax - causing air to either enter or exit the lungs. Posture affects breathing because it changes how much room the diaphragm has to move. If you are slouched in a chair or while walking, the diaphragm cannot contract or expand as easily, preventing you from taking deep breaths. As soon as you correct your posture, you will immediately notice how much easier it is to breathe. This is a particularly useful benefit for anyone who has a health condition that affects their breathing. Can help prevent back pain Developing good posture can eliminate back pain caused by stressed muscles and poor joint alignment. It does so by actively reducing the strain placed on the muscles and joints by spreading weight across the entire body. This ensures that certain muscles or joints are not overworked or damaged. Over time, having good posture will even improve the alignment of your spine, which will improve the condition of your back and reduce the risk of back injuries. You will be less likely to suffer from herniated discs, muscle strains or other back problems. Improved physical performance Good posture requires the use of more muscle groups. Not only does this reduce the chances of straining a single muscle, it can lead to an improvement in overall physical performance. Having the ability to engage muscles more evenly will help you perform better during daily activities and any sports that you play. Strengthens the core If you have already made improvements to your sitting posture, you will have noticed that your abdominal muscles feel more engaged. Your abdominals will be "sharing the load" with your back muscles as they keep your torso stable. The more you improve your posture, the stronger your core will get, thus improving the alignment of your spine, reducing stress on your back muscles, and improving your mobility. Makes you look more attractive Have you ever seen an actor or actress on a talk show? Did you notice how impeccable his or her posture was? Actors and actresses concentrate on having good posture because they understand how much it affects their appearance. By sitting tall in their seat and keeping their chin up, they will look much more beautiful or handsome to the viewers at home. You will gain the same benefits as you improve your posture. Improved digestion of food Sitting or standing with good posture will ensure your internal organs are in their natural position. This makes it easier for the body to digest food and perform other important functions like maintaining good blood circulation. Can improve your mood Researchers from the University of San Francisco have discovered that having good posture can help improve a person's mood. They found that improved posture could also increase energy levels and reduce the risk of mental illnesses like depression. Improving your posture can deliver some amazing benefits to your health and lifestyle. If you are interested in developing good posture, talk to a chiropractor or general practitioner. You can also use online resources like NHS choices to learn more.

Fitness Calculator – Steps to Calories, when it comes  to the body shape, you will be really selective in deciding your food portion. However, have you known about the calories contained in your daily food? Well, here you will know barely about it detailed with information and tips to maintain your body weight.

Even, fitness is your regular activity to reduce calorie, you still need monitor it well. The effects of a diet or exercise program can only be monitored if you have accurate biometric data. This article will help you to calculate the Body Mass Index (BMI), waist to high ratio, percent body fat, and thin body mass.

You also get daily estimates of your calorie and protein requirements based on activity level. It’s a good idea to record the measurements once per week to track your progress. If you store data in a spreadsheet (eg MS Excel), you will be able to create a graph to see trends more easily.

What is calorie?

calories

Calorie is a unit to measure the energy the body needs in doing the activity. If the calories we eat are bigger than the ones we use to move, those calories will be converted into fat that is stacked in our body.

Well this time will explain how to calculate your daily caloric needs and calculate the calories, so you can adjust your diet and healthy lifestyle.

The number of calories in the food we eat and the amount of calories we use determines whether we will lose weight or gain weight. The extra calories we consume are generally stored as fat in our bodies.

To maintain a stable weight, the number of calories in our diet should be equal to the number of calories we use through exercise, waste removal, body oil, or use for renewal of skin, hair, nails, and other organ cells. To lose weight, we must consume fewer calories than our body needs so that the body fat that we save is used to meet the needs of our portion of caloric content.

It is advisable to consult a doctor or dietitian before starting any diet, especially if you are on medication.

Calories Required to Your Body

calorie in our body

The number of calories your body will have on each person may vary based on the gender, age, and activity level of the person. For example, children 2-8 years old need 1000-1400 calories to differ from the needs of active adult women 14-30 years old who need 2400 calories.

Another case with women aged 14-30 years and less active, the calories needed around 1800-2000.

Men aged 14-30 years and the activity is quite heavy, the calories needed is 2800-3000. But if less active then the required calories are 2000-2600. While in women and men aged over 30 years and still quite active, the calories needed are 2200-3000 calories per day.

However, if at that age the activity has been reduced or not much move, then the calories needed only 1800-2200 calories.

Excessive calorie intake can turn into body fat which will be stored into fat cells or adipose tissue. However, if you reduce your caloric intake or more calories burned than the incoming calories, then the fat will decrease and the fat cells will back shrink or shrink. Reduce your calorie intake if you want to lose weight.

But remember that if you consume too few calories, it is also not good. Lack of calories can cause some side effects, such as fatigue, diarrhea, nausea, or constipation. Then, how to reduce calorie intake? Eating a low-calorie diet can help you feel full without the lack of calories your body needs every day.

In addition, the body needs protein to nourish muscles and to produce hormones. Essential fatty acids are needed for cell replication and to maintain the structure of the nervous system. Therefore, any calorie reduction should be achieved by reducing saturated fat and carbohydrates.

Diet should always provide adequate amounts of protein and essential essential fatty acids. The body requires at least 15 grams of essential fatty acids per day, which can be obtained by eating meat, fish, beans, and flaxseed.

How to Calculate Calorie Needs

calorie calculator

Many ways people do to find their ideal weight. The most common way is to reduce the height by 110. So suppose your height 180 cm means your ideal weight is 70 kg.

Although this method is very easy, in reality this way is considered less accurate. WHO or the world health body suggests a way to determine your ideal weight based on BMI or Body Mass Index (BMI). And this is the guide:

BMI is <18 you are too skinny

BMI is between 18.5-22.9, this is ideal

BMI is between 23.0-26.9, this is overweight

BMI is between 27.0-35, this belongs to the category of obesity

BMI is between> 35, this belongs to the category of morbid obesity which means it can cause death.

Well, how to calculate your BMI? Simply, all you have to do is divide your weight in kg by height in the squared meter.

Ideal Weight = Weight (kg) / (height (m) x height (m))

Suppose your weight is 90kg and your height is 165 cm means your BMI is 90 / (1.65 x 1.65) = 33 means you are in the obesity category. So, now you can check your BMI. After knowing how to use BMI calculator to know your Body Mass Index, it does not mean your diet program starts just like that.

Did you know that you should ‘cut’ or reduce at least 3000 calories to reduce 1 kg of body weight alone? Well, how do you determine the target calorie repetition before calculating your daily caloric needs?

  1. How to Calculate Daily Calorie Needs

Everyone has different daily caloric needs, depending on BMI and the type of activity. The easiest way to find out your daily calorie needs is to use a Calorie Calculator. How to use it is almost the same as using BMI Calculator. The information you need is:

  • Weight
  • Height
  • Age
  • Gender
  • Activity type

This type of activity also determines the daily caloric needs. For example, people who sit around require less calorie intake than people who exercise regularly. When calculating caloric needs of Health.Kompas version, then the activity type is grouped into:

  • More sitting
  • Light activity (1-3 times a week)
  • Medium / moderate activity (3-5 times a week)
  • Very active (extra weight exercise)

Well, after entering the information above, it will display information about daily caloric needs and your Body Mass Index classification. Then, what next?

  1. How to Use Information from Calorie Calculator

Information on caloric needs helps you to determine your weight loss goals. For example, if your current calorie requirement is 1,800 calories, then you should consume less than 1,800 calories to lose weight. Instead, you should consume more than 1,800 calories to gain weight.

After calculating the caloric needs, then the next step is to plan dietary changes aka diet, and plan regular exercise. Keep in mind that exercise should be a mandatory part of every diet plan, so that your target is reached to the maximum.

Logic like this: If you have been accustomed to consuming 1,800 calories, then by removing 500 calories per day, you need at least 6 days to lose 1 kg of body weight. That is, you are only allowed to consume 1300 calories.

This is not an easy job. If your diet plan is wrong, consequently you will lose strength, due to dietary changes drastically. Unlike the case if you help him with sports. So, make it reasonable.

  1. How to calculate Basal Metabolic Rate

It is to calculate the caloric needs at rest as well. You are recommended to use the Harris-Benedict formula:

Male BMR Formula = 660 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years)?

Calculate Number of Your Calories Daily

Daily calorie count = BMR x activity level

To get an activity level grade, match your personal conditions based on the parameters below:

Little move or never exercise = 1.2

Fairly active and exercising 1-3 times a week = 1.375

Active and exercising 3-5 times a week = 1.55

Very active and frequent exercise (6-7 times a week) = 1.725

Extra active (very hard exercise, up to two times a day) = 1.9

Your body needs energy to perform daily activities. This energy comes from the food we eat, where it is measured in calories. The energy balance between what is eaten and what has been issued can determine whether your weight will rise or fall. It may look simple, but the metabolism of the human body is more complex.

Fats, proteins, and carbohydrates all have different nutritional functions. All three types of macronutrients are metabolized by the body and converted into weight with different levels of efficiency.

To determine your daily caloric needs accurately, enter the weight, age, height, gender, and input goals you want to achieve now and estimate your activity level into the above calculator. The results will show you how many calories you need to keep your weight, lose weight, and gain weight according to your current physical condition.

There are many formulas to calculate daily caloric needs, which we use here is Mifflin – St Joer Formula, The ADA (American Dietetic Association) states this formula is the most accurate calorie calculation formula.

Tips Keeping Ideal Body Weight With Low Calorie Food

low calorie food

In doing exercise and fitness, you really need energy from the calories. However, you need to control the food you consume in daily life with low calorie. It really helps you to maintain your body weight and the calorie intake inside of your body.

So, starts from now, let you control your food and exercise program as well as diet program. Here are several tips regarding to maintain body weight with low calorie food.

Each food contains the calories needed for the body. But if the number of calories that come in more than the number of calories burned it can result to increased body weight. If you want to lose weight or keep your weight ideal, you need a low-calorie diet to balance the amount of calories you get and the amount of calories your body needs.

Speaking of body weight, it turns to what you eat. If you eat high calorie in your food,  your exercise and fitness activity do not have meaning at all. So, here are some low-calorie foods that are well consumed to maintain weight.

  1. Vegetables and fruits

It is common knowledge that fruits and vegetables are two types of healthy foods and certainly good for the body. These foods also contain calories that average less than 100 calories per serving. For example broccoli, carrots, cucumber, cauliflower, celery, tomatoes, and cabbage.

As for fruits that contain approximately 100 calories per serving serving is avocado, grapes, papaya, oranges, kiwi, pineapple, strawberries, and watermelon. For a snack, eat a cup of wine is healthier than a raisin because the calories in a cup of wine is equivalent to a quarter cup of raisins. Thus, eating wine will make you more hungry.

  1. Nuts and seeds

In addition to vegetables and fruits, nuts and seeds also include low-calorie foods. For example, a handful of almonds contain only about 80 calories, otherwise consuming 10 pistachio nuts only give calories about 40 calories.

If you are hungry between meals, you can consume very low-calorie popcorn as long as no butter or sugar is added. Three and a half cups of popcorn contain only 100 calories.

  1. Fish

Fish is also included in low-calorie foods, which is about 90-200 calories per 84 grams or 3 ounces. For example salmon, cod, and tuna. Make sure the fish consumed is processed in a healthy way also is sauteed with a little oil or steamed. Avoid frying crisp fish.

If you do not like to eat fish, other types of low-fat meat is white meat like chicken breast. Make sure you remove the chicken skin is high calorie and low nutrition.

So, this is so clear, right? You can run your diet program together doing fitness and other activities. Hope this article of Fitness Calculator – Steps to Calories can help you more.

Leave a Reply

==[ Klik disini 1X ] [ Close ]==
close