A lot of people have been asking these questions - What is calorie balance? Why is
it important? And how can I figure out my own calorie balance? I myself have never
had any problems with my weight, so do I need to look into calorie balance?
In this video, I'm going to talk about that. Coming out!
Hi, Andrey is here. Welcome to Practical Health, the channel that provides you practical
tips and tricks that will improve your health and quality of life. If you're new
to the channel, consider subscribing.
Today I'll talk about calorie balance. And, yes, I'll talk a little about
the math behind the calorie counting and I'll share my own experience. I'm gonna
help you take practical steps to calculate your calorie balance and
change your daily habits to improve it. Just remember that even minor changes
in your dietary habits and daily physical activities can boost your lifestyle in
a big way. Everyone's heard of calories and I'm sure that a lot of you have
thought about calorie consumption and calorie burning. Nowadays calorie balance
is a well-adopted approach for weight management. It's not perfect, it doesn't
take into account all the factors that might change the equation, but it's a
good start. Alright, so let's just talk a little
about the logic behind calorie balance. There are 2 sides of the equation that
we need to balance - calories that we consume and calories that we spend.
Let's start with the calories that we spend. There are two major components. The first one is
basal metabolic rate (BMR) or resting energy. As the name suggests
this is the energy that you need to cover all your basic metabolic functions assuming
that you're not doing any extra activities. Resting energy is a function of
four variables - 1. gender, 2. weight, 3. height and 4. age. The second component is active
calories. Active calories are the calories that we spend on actual
physical activities during the day. These could be exercising in the gym, running,
swimming or simply walking around - these all require calories, active calories.
Active energy is basically a function of your physical activity level. The sum
of resting and active calories tells us how many calories we need per day to
maintain our lifestyle.
Ok, so how do we calculate the number of
calories you need every day? Nowadays calorie calculations are based on
Mifflin-St Jeor equation, which is considered the most accurate equation
for calculating BMR. You don't really need to get deep into understanding of
this equation, there are plenty of online calculators, very good calculators where
you can input your information and get the estimated number of calories you
need daily. I added my favorite ones in the comment section for this video.
Ok, let's look at an example of a female who is 30 years old, 5 feet 6 inches tall,
165 pounds weight. We can calculate that the quiet resting energy for this person is
about 1,500 calories per day. If we assume that she's moderately active and
exercises 3-5 times a week, the amount of active energy required is about 800
calories per day. So, the total amount of calories she needs is about 2,300 per day.
Again, and this is important, numbers vary significantly for different people based
on gender, weight, height, age, and level of physical activities. From my own
experience, I need about 2,700 calories per day. Yes, I burn a lot of calories
when I run play soccer and do various activities in the gym. On the other side
of the equation is calorie intake. Any food or drink we consume has a calorie
load. A glass of orange juice, a sandwich, a piece of watermelon, or a steak will
bring calories into your body. So now the question is how to calculate the number
of calories we actually consume. The most efficient way to track your calorie
intake is to document what you eat. Yes, basically, to keep track of all the food
that you eat throughout the day. I know it sounds like work but it will be well worth it.
Now, there are a couple things that might make you feel better.
There are a zillion of smartphone applications that can help you with that.
Second, if you are an ordinary person, you tend to eat pretty much the same food
every day, so you need to dedicate one day to tracking it closely and then it
becomes much easier. And, finally, you'll need to collect only a few days of data
to build a really good picture of your food intake habits. So this is the list
of smartphone applications that can help you track your food intake. I've been
using an application called "Lose It," which for me is very convenient, especially, since
it gives me an option to review my data online on a big screen. Here's a graph of
a few days of my own calorie intake data. So, now we have two sides of my calorie
balance equation and we can put them together. It looks like they pretty much
the same and, as it turns out, my weight has been more or less the same for quite some time.
Though my biggest takeaway out of this exercise, when I did it the first
time about ten years ago, is that sweets add a lot of calories and I'm talking
tons of calories. So I have to continuously struggle to balance my
calorie intake and spend by basically exercising more. By cutting consumption
of sweets, it becomes much easier for me to maintain my calorie balance. There are
a couple more thing that I found quite surprising in my calorie intake pattern.
First, I found that I had a real imbalance between my proteins and my fats and
carbohydrates. In a nutshell, I haven't consumed enough proteins and because
of this my recovery time after sports activities was longer than it was
supposed to be. Second, I learned that there are particular times like Thursday
or Friday nights, when they consume a lot of food which cancels out at least some
of my week-long calorie control effort. I kind of knew that, but having actual
data helped me recognize how high those spikes in calorie intake can be. So now,
I want you to do the same - first figure out how
many calories you've burned per day based on your body parameters and
activity level. And second - count your daily calorie intake at least for
several days. These two things together will help you to understand your
calories spent and calorie intake patterns. Analyze your data and, if you
have calorie imbalance in any direction, think how you can adjust your habits and
improve your calorie balance. Again, remember it takes about 21 days or three
weeks to develop a habit. So that's it for today. I hope you found this video
useful and interesting. Here now is the question of the day - what did you
find interesting or surprising in your calorie balance data?
Post your answers in the comment section below and share your tips and
tricks. Some of our best tips will come from you! Thank you so much for watching.
Make sure that you subscribe to our channel, share this video and hit that
like button. See you next time, bye...