# Calorie calculation -second part-

This article will help you calculate the number of calories you consume daily in four simple steps; in this way you will be able to calibrate your diet in a more correct and scientific way.

## Methods and Formulas for Calculating Diet Calories

Maura is a 35-year-old girl 168 cm tall and 53 kg; she works as a secretary in a sporting goods company. His great passion is cycling, with which he travels 20 km on average three times a week.

CALCULATION OF CALORIES:

- IMMEDIATE METHOD:

Since Maura does three workouts per week we use the formula for moderately active people

CALCULATION CALORIES = weight (kg) x 38 = 53 x 38 = 2014 Kcal

- ACCURATE METHOD:

BASAL METABOLISM (MB) I look at the corresponding table and find that the basal metabolic rate is:

MB = 8,7 x 53 + 829 = 1290 Kcal

PHYSICAL ACTIVITY PROFILE: I look at the corresponding table and find that Maura's (employee) work activity is light

DESIRABLE PHYSICAL ACTIVITY? YES! as Maura loves cycling and trains for about an hour three times a week

I refer to the LAF table (physical activity level) and:

CALCULATION CALORIES = MB x LAF = 1290 x 1,56 = 2012 Kcal

## Automatic calorie calculation

 WEIGHT FORM Kg Gender Male Female Age 18-29 30-59 60-74 74 Work Household domestic workers Clerk / manager Clerk Agricultural work Building work Freelance Worker (light) Worker (heavy) Student Physical Activity None Up to 2 hours per week From 3 to 5 hours per week Over 5 hours per week
 BASAL METABOLISM Calories DAILY CALORIE NEEDS Calories The daily energy requirement is a good approximation of the daily amount of calories which: allows you to gradually reach the ideal weight if your current weight is higher (slimming diet) allows you to gradually reach the ideal weight if your current weight is lower (fattening diet)

## Other articles on 'Calorie Calculator'

1. Calculating calories
2. Calculating calories

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