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

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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...