Calorie counting diets encourage dieters to keep track of the number of calories consumed each day. As dieters monitor their caloric intake, they simultaneously aim to burn off more calories than they consumed. As long as dieters burn more calories than the amount consumed, dieters will experience weight loss success.
Basal Metabolic Rate (BMR)
The first step in beginning a calorie counting diet is to foremost determine one’s individual basal metabolic rate, or BMR. One’s BMR signifies the amount of calories burned while one is at rest or engaging in a regular amount of daily activities. Once one determines his or her BMR, individuals should aim to eat less than their unique BMR amount. Individual BMR rates will vary depending upon one’s gender, height, weight, activity level, and so forth.
Calculating BMR
To calculate one’s BMR, dieters can check out online calculators by searching for BMR information online. Also, individuals can calculate their own BMR by following the BMR formula below:
- MEN
BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )
- WOMEN
BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Food Journals
Dieters are encouraged to keep a “food journal,” where individuals can record their daily food intake along with the calorie content. The food journal allows individuals to monitor their caloric amount so as to better plan the correct food choices and activities throughout the day.
Eating Small Meals
As dieters monitor their caloric intake, individuals should also strive to consume small meals consistently throughout the day. Eating smaller meals boosts one’s metabolism, while also leading to a greater BMI. Once individuals have achieved a greater BMI, they are able to eat more, as leaner bodies with a high metabolism are able to burn off more calories than those who are overweight with slower metabolisms.
Pros to Calorie Counting
- Dieters have unlimited food options and are not restricted, as long as they consume the correct amount of calories
- Dieters are able to eat more if they exercise more
- Dieters are able to feel full and un-deprived if choosing the correct foods
- Dieters are able to calculate and control success
Cons to Calorie Counting
- Some individuals struggle to keep track of all of one’s daily caloric intake
- Some restaurants / prepared foods do not have calorie / nutrition information
Popular Calorie Counting Resources
While calorie counting diets can be followed without books or online support, many internet resources are available to provide users with free and convenient support.
