The number of calories that you need daily depends on what your weight loss goals are. According to NetWellness, your body's resting metabolic rate is the number of calories your body burns without exercise each day.
Determine Resting Metabolic Rate
To understand how many calories you need you must calculate your resting metabolic rate.
The most accurate way to determine your resting metabolic rate is by breathing into a device called MedGem Indirect Calirometer. It measures your oxygen intake to calculate your resting metabolic rate. You can also get a rough estimate of your resting metabolic rate by using the resting metabolic rate calculator on CaloriesPerHour.com. Another resource is the calculator from the Mayo Clinic which determines how many calories your body needs to maintain your current weight.
Determining Your Weight Loss Goal
If you want to lose weight then you'll need to consume fewer calories than your resting metabolic rate or burn extra calories through exercise. If you want to gain weight then you'll need to consume more calories than your resting metabolic rate.
Daily Calories From Protein
Salmon is an excellent source of protein.
The Mayo Clinic explains that between 10 and 35 percent of calories that you consume each day should come from protein.
Daily Calories From Fat
Hamburgers are typically high in fat.
According to the Mayo Clinic, calories from fat should be limited to between 20 and 35 percent of total calorie intake. No more than 7 percent of total daily calories should come from saturated fat.
Daily Calories From Carbohydrates
Bread is high in carbohydrates.
According to the Mayo Clinic, calories from carbohydrates should be between 45 and 65 percent of total calorie intake.
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