COMO CALCULAR SUAS CALORIAS DIÁRIAS (Monte Sua Dieta Você Mesmo)

Introduction

This tutorial will guide you through the process of calculating your daily caloric intake and macronutrient distribution to help you create a personalized diet plan. Understanding how to calculate your calories is essential for achieving your fitness goals, whether it's losing fat or gaining muscle. By following these steps, you'll learn how to effectively determine your dietary needs.

Step 1: Calculate Your Basal Metabolic Rate

Your Basal Metabolic Rate (BMR) is the number of calories your body needs at rest to maintain basic physiological functions. To calculate your BMR, you can use the Harris-Benedict formula:

• For men:

  BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)
  

• For women:

  BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)
  

Practical Tips

• Ensure your weight is in kilograms and height in centimeters for accurate calculations.
• Use a calculator or spreadsheet to simplify the math.

Step 2: Calculate Your Total Daily Energy Expenditure

To find out how many calories you burn in a day, you need to calculate your Total Daily Energy Expenditure (TDEE). Multiply your BMR by an activity factor based on your lifestyle:

• Sedentary (little or no exercise): BMR × 1.2
• Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375
• Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55
• Very active (hard exercise/sports 6-7 days a week): BMR × 1.725
• Super active (very hard exercise, physical job, or training twice a day): BMR × 1.9

Common Pitfalls

• Don’t underestimate your activity level; choose the factor that best represents your daily routine.

Step 3: Determine Your Caloric Deficit or Surplus

To lose weight, you need to create a caloric deficit, while to gain muscle, you should aim for a caloric surplus. Here’s how to calculate it:

• For weight loss: Subtract 500-1000 calories from your TDEE (this leads to a safe weight loss of about 0.5 to 1 kg per week).
• For muscle gain: Add 250-500 calories to your TDEE based on your goals.

Step 4: Calculate Daily Protein Needs

Protein is essential for muscle repair and growth. To determine your daily protein intake:

• Aim for 1.6 to 2.2 grams of protein per kilogram of body weight, depending on your goals.

Example Calculation

If you weigh 70 kg:

• For muscle gain: 70 kg × 2.0 g = 140 g of protein per day.

Step 5: Calculate Daily Fat Needs

Fats are also crucial for hormonal balance and overall health. A good guideline is to get 20-35% of your total daily calories from fat.

Example Calculation

• If your calorie target is 2000 calories, aim for:
  • 2000 calories × 0.25 (25%) = 500 calories from fat.
• Since fats have 9 calories per gram:

  500 calories ÷ 9 = approximately 56 g of fat per day.
  

Step 6: Calculate Daily Carbohydrate Needs

Carbohydrates are your body's main energy source. Once you know your protein and fat intake, you can find your carbohydrate needs:

1. Calculate calories from protein and fats.
2. Subtract these from your total calorie target.
3. Divide the remaining calories by 4 (since carbohydrates have 4 calories per gram).

Example Calculation

Continuing from the previous example:

• Total calories = 2000
• Calories from protein (140 g × 4) = 560
• Calories from fat (56 g × 9) = 504
• Remaining calories for carbs = 2000 - (560 + 504) = 936
• Carbohydrates = 936 ÷ 4 = 234 g of carbohydrates per day.

Step 7: Create Your Diet Plan

Now that you have calculated your caloric needs and macronutrient distribution, you can start planning your meals.

Tips for Meal Planning

• Use apps or websites to track your food intake and ensure you're meeting your targets.
• Focus on whole foods for better nutrient quality.
• Balance your meals with proteins, fats, and carbohydrates.

Conclusion

By following these steps, you can calculate your daily caloric needs and macronutrient distribution effectively. This knowledge empowers you to create a personalized diet plan tailored to your fitness goals, whether for weight loss or muscle gain. Remember to adjust your intake as needed based on your progress and lifestyle changes. Happy dieting!