How Many Calories Should You Eat

How Many Calories Should You Eat

Step 1)

We should determine how many calories we need.

It is calculated by Harris - Benedict online calculator. It is a simple and fast way to know the caloric expenditure

Stetp 2)

Define the percentages:

       The percentages we choose according to our desire. For this example we choose these:

                 I. Hydrates: 55%
                 II. Protein: 20%
                 III. Fat: 25%

        For this example we assume that the person needs 3000 kcalorias.


We calculate the calorie distribution

      • Calories from Hydrates = 3000 calories x (55/100) = 3000 x 0.55 = 1650 calories from Hydrates

      • Protein Calories = 3000 calories x (20/100) = 3000 x 0.20 = 600 calories from Proteins

      • Calories from Fat = 3000 calories x (25/100) = 3000 x 0.25 = 750 calories from Fat

 Step 3)

Now we go from calories to grams

Knowing that:

      1 gram of Hydrate = 4 calories

      1 gram of Protein = 4 calories

      1 gram of Fat = 9 calories

Then we divide:
         I. Grams of Hydrates = 1650 calories / 4 = 412 grams of Hydrates

        II. Grams of Protein = 600 calories / 4 = 150 grams of Protein

        III. Grams of Fat = 750 calories / 9 = 83 grams of fat