Fat Burning Theory: Counting Calories for weight loss

Talking about diets is good. But in order to understand what effect this or that can produce on the body a different diet, you need to have at least an elementary idea about how accumulation and energy consumption in the body. The simplest theoretical knowledge does not hurt at all and will be needed in order to control your weight.

• What is the basal level of energy consumption?
• Calculation of the supporting level of energy consumption
  • Energy that can be “extracted” from fat cells
  • What to watch out for or “pitfalls”
  • Finally: the general rule for all diets

What is the basal level of energy consumption?

That amount of energy that the body consumes in a state complete calm, called the basal level of energy consumption or simply BUE. It can be easily calculated using elementary formulas. With their help, you can determine how much the body needs energy to maintain basic life activity and the optimal level of functioning.

First of all, you need to know exactly your height in centimeters, weight in kilograms and eta need a figure of age. Highlight Formulas slightly different for both sexes:

• men: BUE = 66.5 + (13.8 * weight) + (5.0 * height) – (6.8 * age)
• women: BUE = 655.1 + (9.6 * weight) + (1.9 * height) – (4.7 * age)

For example, following the formula, for a man at the age of thirty, which has a height of 180 centimeters, and in weight – 100 kilograms basal energy consumption will be approximately 2140 kcal (that is, it is precisely this amount of energy that the body needs in absolute rest).

Calculation of the supporting level of energy consumption

Of course, the body cannot be in a state of complete never peace. Constantly consumes energy for certain movements and actions. Therefore, to the minimum basal level you need add on the energy costs below.

The energy that goes into digesting food:

• protein – the total number of calories multiplied by 0.25
• carbohydrates – total calories multiplied by 0.04-0.06
• fats – total calories also multiplied by 0.04-0.06

Approximate activity during the day:

• walking – 0,079 kcal per kilogram of weight per minute
• sedentary work (office) – 0.028 kcal per kilogram of weight in a minute
• house cleaning – 0.058 kcal per kilo of weight per minute
• passive rest on the couch (lying) – 0.017 kcal per kilogram of weight in a minute

It should also be noted that different types of sports loads differ in energy consumption. For instance:

• 60 minutes of weight training with weights is about 250-300 kcal.
• 30 minutes of cardio training takes approximately 180-200 kcal.

Well and, of course, stress. Really experiencing great take away energy. So if you work in a tense environment, when you have to endure a lot of stress daily, you should add another 10% to the maintenance level of energy consumption.

Energy that can be “extracted” from fat cells

How to understand exactly how much fat you need to get rid of? First you need to calculate how much percent of fat is in body at the moment. In fact, there are many ways to do this, but some of them are too complex and are outside the scope of this article.

Suppose with a weight of 100 kg. 14% of fat is unnecessary (a it is no less than 14 kg.). And with a weight of 90 kg. should not more than 5% of excess fat. Means that weight loss should be about 9.5 kg. Frankly, this is not enough.

When 1 g of fat is burned, 9 kcal is released. And that means you need to spend as much as 9000 kcal to become one kilogram lighter. The important thing is that it’s harmful for the body to lower the level of energy consumption of more than 500-700 kcal per day. Hence, in order to “destroy” the extra kilogram of its own weight may need from 2 weeks to 18 days. Not so little.

At the moment, using various tricks you can do the process of burning subcutaneous fat faster. However, in this case there is a chance to encounter many “pitfalls”. Still, you do not need to lean on delicious food in the offseason in order to to get rid of fat stores faster.

What to watch out for or “pitfalls”

1. Under the condition of a general decrease in the calorie content of food, the body responds primarily not to the “mobilization” of body fat, but muscle reduction. This means that the first to burn muscle which, roughly speaking, are not necessary for the body in first of all. Especially under the condition of lack of calories.
2. While the body does not receive the necessary food calories, a slowdown in metabolism and, therefore, basal energy consumption is reduced. This means that you will again have to lower the calorie intake.
3. Before you begin active work on getting rid of excess body fat is a must consult with a specialist. Rigid diet provided any hormonal changes and diseases may not give desired effect, moreover, worsen the state of health.

Finally: the general rule for all diets

If you want to lose fat and maintain muscle integrity tissues do not need to reduce the nutritional intake of the daily diet more than 700 kcal. It is sometimes better to arrange “fasting” days and then calorie intake reaches normal. Power loads hold on sufficient level for the body to feel the need for muscle mass. And eat at least 5 times a day to the body constantly digesting food and did not feel a calorie deficit and did not slowed the metabolism.

Interesting topic:

1. Pierre Ducan’s diet for weight loss
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3. How to eat to remove fat from the abdomen and become thin
4. 5 Ways to Measure Body Fat Percentage