I’m Radhika. I’m a yoga teacher, I have done one year diploma in yoga from Bhartiya Vidhya bhawan. Now I’m studying my master’s degree in yoga. I am grateful for the chance to apply for the Dietitian position and appreciate your consideration of my application to Foundry Nutrition. Now I’m taking about diet.
What is the purpose of diet?
Dieting, regulating one's food intake for the purpose of improving one's physical condition, especially for the purpose of reducing obesity, or what is conceived to be excess body fat.
What is a balanced diet?
A balanced diet gives your body the nutrients it needs to function correctly. To get the nutrition you need, most of your daily calories should come from:-
- fresh fruits
- fresh vegetables
- whole grains
- lean proteins
When you want to lose weight or target fat loss, a calorie deficit is key. If you think about your body as a machine, it requires energy and burns energy – a calorie deficit happens when you burn more than you take in.
Estimating the calories you are consuming in your food and beverages and factoring in what you burn through activity are the two key elements to calculate your goal calorie deficit.
What is a Calorie Deficit?
A calorie deficit is when you are consuming fewer calories than you are burning over time. For example, if you burn 2000 calories a day but only consume 1500, you’ll be in a 500 calorie deficit. Another example of a calorie deficit is consuming 2000 calories for a day but burning 2500.
How to Calculate a Calorie Deficit | 3 Steps
1. Calculate your daily maintenance calorie intake To calculate your daily maintenance calorie intake, or the calories you’d eat to stay at the same weight, grab a calculator – and your most recent weight and height in kilos and cm. We’ll start by calculating your basal metabolic rate, or BMR, using the Mifflin St. Jeor equation, one of several options – but is commonly researched and regarded as a good estimate.
Men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
Women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161
This basal metabolic rate is the number of calories your body burns at rest – if you did nothing but lay in bed all day.
Next, we have to account for the level of activity in your life. Multiply the BMR you calculate above by an activity factor in this table If you are between two levels, choose a number in the middle.
Physical Activity Level Physical Activity Ratio Description Sedentary 1.55 Sitting most of the day with no structured exercise Moderately active 1.85
- Sedentary or low active job with 1 hr exercise daily
- Active job (moderate movement 8+ hrs per day) but no structured exercise Vigorously active 2.2
- Active job (moderate movement 8+ hours per day) and 1 hr exercise per day
- Sedentary or low active job but 2 hours of exercise daily Extremely active 2.4
- Training more than 2 hrs per day
- Moderately active job (walking all day) plus at least 1 hr of exercise daily