Calories,For weight gain and weight lose.

How to calculate calories requirement for the body for weight gain and weight lose.

 Let's see first what is the calories and how many calories we should eat a day it's information help you lose weight and gain weight.

•what is calories.

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• In a simple word calories is the energy.

Everyone take calories everyone need calories.

All task requre energy. Such a running walking.

All organs need energy like heart liver.

 So can we measure this energy? Answer is yes we measure this energy.

- The unit of measuring energy called calories.

This measurement helps us to understand how many calories a person need.

I want to tell you no matter what you do.you need calories.

EX.when we are sleep our organs need calories.

•What do calories contain.

 Calories contain nutrient micronutrient.

 Nutrient like protein carbohydrates fat minerals.

• most diets are based on the how much calories you need.

Let's see what calories are made of

The calories contain protein fat carbohydrates.

In a 1 gm protein 4 calories are present.

In 1 gm carbohydrates also 4 calories are present.

 • How to calculate calories requirement.

You need to decide your goal before you calculate calories. you want to gain weight or lose weight.

A lot of things matter to measuring calories

Like age,weight, gender,height ,and your activities.

    

•Let's see first weight gain.

First of all you have to do your weight.

Multiply by your weight by fourty.

Suppose your weight is 80

 

80 × 40=3200

You have to take 3200 calories per day to maintain your weight.

For weight gaining you have to add 500 calories so your weight will be gain after adding 500 calories in a day for one week you follow this schedule so you are gain about half kg weight.

    

•For weight lose.

 

First of all you have to do your weight.

Multiply your weight by 29

 

Suppose your weight is 80

So

80×29=2320

 2320 calories are you needed if you maintain you weight.

And if you lose your half kg in week so you reduced 500 calories.

Reduced 500 calories for a week you can lose your half kg weight.

    

we just want to get this calories from healthy food not a junk food.

Let's see how many calories we eat everyday.

 Water contain  zero calories so good to drink lot of water every day it's beneficial to the health.

 Some of that comes in low calories are as follow.

1.salad. 

2.vegetables.

    

 100 gm vegetables contain 20 calories .

 One fruit contain about 40 to 40 calories.

 In a one bread 100 calories are present.

 In a sweet about 200 to 300 calories present.

Oils and ghees around 500 calories.

 

 If you are  lose weight so you eat maximum vegetables and fruits.

Eat less amount of rice and bread.

Not eat sweet and oily food.

If you are gain weight you eat more and more calories food.. 

Eat pineat,bananas, and other high calories healthy food.

 High calories food.

-nuts and nuts butter(pineat butter)

-eggs 

-chicken

-banana

-fish 

-dairy food milk

-rice 

-butter cheese

-dried fruits

- potato 

-corn

-salmon

- brown bread

-yogurt 

-olive oil.

-coconut oil.

-Tofu

- breadcrumbs

-condesed milk

-Ground beaf

Low calories food

-apple

-salad

-stowberries

-beets 

-sprout

-carrots 

-white mushrooms

-onions 

-papaya 

-spinach 

-tomatoes

-Arugula

-brocoli

Cucumber

-lemons

Regular Exercise

 Regularly exercise is very important for weight gain and weight lose also .

 If u measured your calories requirement and if you follow schedule for your goal like weight gain and weight lose.

But if you do not exceecise so your goal can't achieved easily .

So regular exercise is very important for weight gain/weight loss.

 Regular exercise can manage your weight better.

 Feel better if you follow regularly exceecise schedule  feel more relaxed and sleep better.

 

                 

                   Thank you.....