How to measure calories in food at home. The concept of losing weight is simple, namely a calorie deficit. That is, the calories burned must be more than the calories that enter the body.
Therefore, understanding how to calculate food calories is an important provision for us in undergoing a diet.
By knowing the number of calories in food, we can choose a menu that is healthier and lower in calories.
Even so, we also need to remember that calories, in a certain amount, are still needed by the body. So, don’t eat at all, in order to avoid the entry of calories into the body.
Actually, how many calories do we need?
When it comes to calorie issues, not a few people directly associate it with fat and unhealthy foods. In fact, insufficient quantities, calories can be used as a source of energy in our bodies.
If we consume more calories than our body needs, we will gain weight. Conversely, if we consume fewer calories, the bodyweight will decrease and the fat levels in the body will decrease.
However, if it is too little, our muscle mass will also be lost, and this is not recommended.
The calorie needs of men and women are different. In general, men need 2,000-3,000 calories per day. Meanwhile, women need about 1,600-2,400 calories per day.
However, not everyone has the same calorie needs, even if one gender. There are many factors that affect a person’s daily calorie needs, such as:
- Age
- Weight
- Height
- Lifestyle
- Fitness level
- Types of activities that are carried out on a daily basis
How to measure calories in food at home right
Various existing applications are the easiest way to measure calories in food at home. You only need to enter the name of the food or drink that is consumed, and after that, the number of calories on the menu can be immediately known.
Don’t just estimate the number of calories eaten. Because, without realizing it, there have been many distortions that have occurred in a plate of food that we are eating.
For example, when you think of only eating one bowl of noodles, you might think that one bowl is not a lot.
But actually, what needs to be seen is the number of noodles in that one bowl. Not to mention the chicken, shrimp, meatballs, or even the chili and soy sauce that you add. All of them will also contribute calories to the body.
Apart from the application, we can also measure or weigh the intake consumed. Here are tips that can be tried.
Measure calories in food at home by weigh the food
The most accurate way how to measure calories in food at home is to weigh them. However, this method is not very practical to do and takes a lot of time.
Use a measuring cup
We can also use measuring cups as a way to calculate the right food calories. For example, when going to cook rice or pasta. Of course, this method will be difficult to do if you are eating outside the home.
Use comparisons
When eating at a restaurant or other place outside the home, comparing food calories with other things that are familiar with everyday life can be an easier option. However, this method is generally less accurate.
To make it easier how to measure calories in food at home, we can use the comparison below.
- One serving of rice or pasta (100 g): the size of a handful
- One serving of meat (about 85 g): the size of a box of playing cards
- Fish (about 85 g): the size of a receipt per serving
- Fresh fruit (about 100 g): the size of a tennis ball per serving.
- One serving of green vegetables (about 150 g): the size of a baseball
- One serving of chopped vegetables (approx. 75 g): the size of a computer mouse
Keep in mind that there is no exact science used to calculate food calories. We also do not need to be overly burdened to calculate food intake with such accuracy.
How to calculate daily calorie needs
In addition to understanding how to measure calories in food at home, we also need to know how to calculate daily calorie needs. Because everyone has different needs.
To find out general daily calorie needs, the Ministry of Health of the Republic of Indonesia has socialized the formula for calculating basal calorie needs (BMR). Here’s how to calculate it.
First, know in advance the height (in cm). After that, calculate the ideal body weight (BMI), with the formula:
BMI = (TB-100) – (10% of TB-100 result)
BMI will be used to find out the basic calorie needs (BMI) with the calculation formula:
Male = 30 kcal x BMI
Female = 25 kcal x BMI
For example, if you are a woman with a height of 165 cm, your BMI is:
BMI = (165-100) – (10% x (165-100)) = 65 – (10% x 65) = 65 – 6.5 = 58.5 kg
Then, because you are a woman, your basal daily calorie needs are:
BMR Female = 25 kcal x 58.5 = 1462.5 kcal.
In a complete calculation or total calorie requirement, will also consider the daily activities that are often done. You can also calculate it with a health calculator. The result, of course, will be different from BMR.
In order not to get confused about your daily calorie needs, don’t hesitate to contact a nutritionist or nutrition specialist. It’s not just a matter of losing weight, but also for the sake of long-term health.
To make it easier how to measure calories in food at home, you can also study the table of staple food calorie lists that have also been issued by the Ministry of Health.
In order to maintain body weight, try not to eat food or drinks with total calories more than our BMR.