Cómo saber cuántas calorías consumir según su objetivo

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Uno de los problemas que más preocupa a los atletas es el consumo diario de calorías . Mantener el equilibrio entre las calorías consumidas y las quemaduras en el gimnasio es la clave para mantener un peso estable y un buen estado de salud. Si no sabes cuántas calorías consumir, te diremos cómo averiguarlo.

Cuántas calorías necesita mi cuerpo

El cuerpo necesita un cierto número de calorías simplemente porque existe. Dependiendo de su edad, sexo y peso, el número de calorías será mayor o menor. Por lo tanto, para calcular cuántas calorías consumir, hay que distinguir entre esta necesidad diaria y el metabolismo basal.

Además, también tendremos que tener en cuenta la cantidad de ejercicio diario que hacemos para saber si necesitamos más calorías. Para calcular el metabolismo basal, existen varias técnicas que, sumadas, pueden aportar más precisión.

Si desea ser aún más preciso, también debe tener en cuenta algunas circunstancias como el clima, situaciones de estrés, haber tenido una cirugía reciente o tener fiebre, por ejemplo.

Cómo calcular cuántas calorías consumir

Una de las técnicas más reconocidas para calcular cuántas calorías consumir diariamente es la de Harris Benedict, con la que podemos conocer nuestra tasa de metabolismo basal o BMT y entonces sabremos cuántas calorías necesita nuestro cuerpo para mantener su peso.

La fórmula es la siguiente:

  • TMB Mujer: 665 + (9,5 x peso en kg) + (1,8 x altura en cm) – (4,6 x edad)
  • TMB Hombre: 66,4 + (13,75 x peso en kg) + (5 x altura en cm) – (6,7 x edad)
Mira también:   Todo lo que necesita saber sobre los alimentos con gluten

Una vez que lo hagamos, determinaremos cuál es nuestro metabolismo basal. Por ejemplo, una mujer de 1,70 metros con 65 kilos y 40 años tendrá un TMB de 1351. Después de obtener este resultado, el ejercicio diario realizado se tendrá en cuenta multiplicando este valor por un número. Esta es la regla:

  • Sin ejercicio y trabajo sentado: TMB x 1,2
  • Ejercicio ligero dos veces por semana: TMB x 1,375
  • Deporte regular seis veces por semana: TMB x 1,725
  • Si usted es un atleta de élite o entrena muy duro todos los días: TMB x 1.9

Con este simple relato, determinaremos cuántas calorías necesita consumir nuestro cuerpo para realizar las tareas diarias mientras mantenemos el peso. A esto también debemos añadir el tipo de trabajo que tenemos; porque no es lo mismo trabajar sentado como albañil.

Por lo tanto, si desea perder peso, debe consumir un poco menos de calorías de las que necesita. Usted nunca debe aceptar una dieta por debajo del requerimiento calórico de su metabolismo basal, porque se considera muy peligrosa.

Actualmente existen diferentes aplicaciones que nos ayudarán a controlar nuestra ingesta diaria de calorías.

Para ganar masa muscular, debemos consumir más calorías de las que consumimos, pero estas calorías deben ser de calidad. Para perder peso, lo más aconsejable es empezar por comer sólo la cantidad de calorías de su metabolismo basal. 

Gastaremos más calorías que la ingesta de alimentos si consideramos nuestras actividades diarias normales e incluso calorías adicionales con ejercicios . Permanecer por debajo del metabolismo basal puede causar daño a nuestro cuerpo y crear el famoso efecto acordeón.

Mira también:   Cuatro recetas saludables con huevos

Cómo controlar las calorías que consumo

Usted ya sabe que, por ley, todos los alimentos deben tener en su envase el número de calorías que aportan por cada cien gramos. Esto le ayudará a determinar cuántos consume. Pero hay alimentos como vegetales, frutas, pan y otros que tal vez no tengan un paquete para decirnos.

Hay muchas tablas de calorías en Internet que puedes consultar; pero lo mejor y más sencillo es que descargues una aplicación para llevar un diario para que puedas escribir todo lo que comes. La solicitud hará los cálculos por usted.

La alimentación es uno de los aspectos a los que todo atleta que se cuida debe prestar atención; saber contar las calorías que necesitamos, las que consumimos y las que quemamos es vital para estar en forma y con un peso saludable. Por lo tanto, esperamos que esta información le ayude a alcanzar sus objetivos.

¿Qué cena después del entrenamiento? Opciones de pérdida de peso ligero Un error muy común en el proceso de adelgazamiento es exagerar la comida después del ejercicio. Averigüe qué comer en la cena después del entrenamiento para perder peso! Leer más «

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