Counting calories is something almost all of us have done at one point in our lives. Some of us ball park the number of calories we take in and have “cheat days”. Some of us count and document everything that goes in our mouths. Well, almost. Regardless of how far you take your calorie counting, don’t forget to deduct for what you’re burning during exercising!
All of us have a standard calorie intake to maintain our body weight and fuel our activities. The 2000 calorie diet is an average – not necessarily what your own body needs. When we eat more than what we burn, we’ll gain weight. Input=output. Period.
There is a cute little chef that I like – Candice Kumai (http://www.candicekumai.com/). She describes the best way to determine your calorie intake is to figure out what your ideal body weight should be, add a 0 on the end of that number, and that’s how many net calories you should be taking in daily. Very simple formula…and good for you easy recipes too!
But don’t forget about the calories you burn while running, walking, biking, swimming, or whatever you’re doing. Runner’s World has a quick and easy formula:
-running: multiply .75 times your weight and that’s how many calories you burned for each mile
-walking: multiply .53 times you weight for each mile
So, if someone where to have an ideal weight of 125 pounds, the daily caloric intake would be 1,250. If they were to maintain that body weight and ran 2 miles they burned an extra 188 calories.
I know it requires a little bit of effort on our part – counting the calories, reading the labels on food we eat, and a little bit of math – but after a week of so we get the idea and can guesstimate these things on our way to a healthier body.