Nutrition

How to effectively distribute your daily calories

Learn how to calculate your daily calorie needs and how to distribute them effectively in your meals to get the best results by fredlamb
Estimated reading time: 3 min 32 sec
How to effectively distribute your daily calories Photo by Karolina Grabowska on Pexels

What we consume every day, plays a significant role in maintaining a healthy lifestyle and fitness.

It’s essential to know how many calories you need each day according to your body type and lifestyle, and how to distribute them in your daily meals effectively.

Understanding Calories

Calories are the energy source we get from the food we consume, and it’s essential to balance food intake with physical activities to maintain a healthy weight and fitness level.

The number of calories you need depends on various factors, such as your age, sex, height, weight, physical activity level.

Here is a simple formula for calculating how many calories you need:.

Calculating Your Daily Calorie needs

The amount of calories you need depends on various factors, but the most important ones are your weight, height, age, and physical activity level. Use these steps to calculate your daily calorie needs:.

Step 1: Calculate Your Basal Metabolic Rate (BMR)

Your BMR is the number of calories your body needs to maintain its basic functions like breathing, heartbeat, and maintaining body temperature. You can use an online calculator to find your BMR.

Step 2: Factor in Your Physical Activity Level

Next, factor in your physical activity level. If you have a sedentary lifestyle (little to no exercise), multiply your BMR by 1.2. If you’re lightly active (light exercise or sports 1-3 days a week), multiply your BMR by 1.375.

If you’re moderately active (moderate exercise or sports 3-5 days per week), multiply your BMR by 1.55. If you’re very active (hard exercise or sports 6-7 days per week), multiply your BMR by 1.725. Finally, If you’re extra active (very hard exercise, sports, physical job or training twice a day), multiply your BMR by 1.9.

Step 3: Calculate Your Total Daily Energy Expenditure (TDEE)

Multiply your BMR by your physical activity level from the previous step. The result is your TDEE, which is the number of calories you need to maintain your current weight. If you want to lose weight, consume fewer calories than your TDEE.

If you want to gain weight, consume more calories than your TDEE.

Distributing Your Daily Calories

Now that you calculated your daily calorie needs, it’s essential to distribute them effectively in your meals to get the best results. Here are some tips on how to do that:.

1. Eat Balanced Meals

It’s essential to eat balanced meals that contain all macronutrients (carbohydrates, proteins, and fats). Each macronutrient plays an important role in our body, and it’s essential to consume enough of each.

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You can roughly distribute them as such: 50% carbohydrates, 25% proteins, and 25% fats.

2. Time Your Meals

It’s not only what you eat, but when you eat also counts. Distribute your daily calories into several meals throughout the day (breakfast, snack, lunch, snack, and dinner) and have them at regular intervals – every 3-4 hours.

This way, your body will get a continuous supply of energy, and you won’t feel hungry between meals.

3. Embrace The Power of Protein

Protein is essential for our body to develop and maintain muscles. Eating enough protein can help you feel full, reducing your hunger and cravings.

Distribute your daily protein intake throughout the day to ensure that your body gets a steady supply of it.

4. Don’t Forget About Fiber

Fiber is crucial in our diet as it regulates digestion, helps us feel full, and affects satiety hormones. Make sure that each meal contains enough fiber by including fruits and vegetables in your diet.

You can also include whole grains such as whole wheat bread and oatmeal.

5. Limit Processed Foods

Processed food is often high in calories and low in nutrients, and consuming them in large amounts can lead to weight gain and other health issues.

Limit your intake of processed foods and replace them with whole foods such as fruits, vegetables, and whole grains.

6. Stay Hydrated

Drinking enough water is essential for our body to function correctly and helps regulate appetite. Aim to drink at least 8-10 glasses of water per day, and also include other fluids like tea or coffee.

Remember, every body is different. These tips are generalized, and it’s essential to consult a registered dietitian if you’re looking for a specific diet plan.

Additionally, always listen to your body and adjust your meals and food intake accordingly.

Disclaimer: This article serves as general information and should not be considered medical advice. Consult a healthcare professional for personalized guidance. Individual circumstances may vary.

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