How Many Calories Should I Eat ???

Especially in recent years, the concept of "energy balance," widely accepted in nutritional circles, refers to the relationship between the daily intake of calories through food into the body and the calories the body burns to sustain vital functions and perform daily activities. According to the concept of energy balance, when we consume more calories than our body needs, we gain weight, and when we consume fewer calories than needed, we lose weight. Therefore, when preparing a nutrition plan with the goal of changing body composition, the first consideration should be the daily calorie intake within the framework of the main driver of the nutrition program, which is energy balance.
How Many Calories Should I Consume Daily?
Metabolism is a biochemical process that converts the food you eat into energy for the body to perform its functions. Enzymes in cells break down consumed nutrients into energy. The faster your metabolism works, the more energy can be released for the body's needs. Metabolism not only expends energy during physical activity but also while resting and digesting food.
Factors affecting daily calorie calculation can be divided into four main branches:

1. Basal Metabolic Rate (BMR)
2. Thermic Effect of Food (TEF)
3. Non-Exercise Activity Thermogenesis (NEAT)
4. Exercise-Induced Activity Thermogenesis

Basal Metabolic Rate (BMR) is the metabolism that provides the energy needed for the body's vital processes during complete rest without muscle activity. BMR can be influenced by factors such as gender, body mass, and genetic factors. On average, a man has a BMR of 1800-3000 calories per day, while for women, it is around 1200-1500 calories. (3)
The Thermic Effect of Food (TEF) simply refers to the amount of energy expended during the digestion and metabolism of the food we eat. In addition to BMR, it generally accounts for about 10% of the daily calorie intake. The thermic effect varies for each macronutrient:

• The thermic effect of fats (9 kcal per gram) is 0-3%.
• The thermic effect of carbohydrates (4 kcal per gram) is 5-10%.
• The thermic effect of proteins (4 kcal per gram) is 20-30%.

Exercise-Induced and Non-Exercise Activity Thermogenesis refer to the calories expended during exercise and daily life activities, respectively.
In conclusion:
Daily Caloric Needs = Basal Metabolic Rate + Thermic Effect of Food + Non-Exercise Activity Thermogenesis (NEAT) + Exercise-Induced Activity Thermogenesis
How Many Calories Should I Consume to Gain Weight?
According to the energy balance concept, gaining weight requires consuming more calories than the body burns. Therefore, the first step to gain weight is to adapt to a nutrition plan that provides a surplus of calories compared to what is expended. The answer to the question "How many extra calories should I consume to gain weight?" can vary from person to person, depending on individual goals and the desired rate of weight gain.
Gaining weight is generally a more challenging and slower process than losing weight. To gain weight, you need to consistently create a calorie surplus in your diet. As individuals gain more experience in fitness, the rate of weight gain and the calorie surplus in their diets should be adjusted based on their current physical condition. As individuals approach their genetic limits with increasing fitness levels, there is an increased likelihood that any excess calories consumed may turn into fat rather than muscle.
Therefore, as individuals gain more experience in fitness, the monthly weight gain target and the calorie surplus in their diets should be reduced.
How Many Calories Should I Consume to Lose Weight?
Similar to weight gain, the calculation of calories for weight loss depends on individual factors. Factors such as current body fat and muscle ratio, exercise history, and metabolic health (indicators such as blood sugar, cholesterol, thyroid function, etc.) determine how much of a calorie deficit individuals need or can create. Generally, individuals with higher body weight can create a larger calorie deficit, while those with lower body fat can achieve their goals with smaller calorie deficits. To determine how long you need to follow a diet and how much of a calorie deficit you need, you can follow the steps below:

1. First, determine your body fat and lean mass using an online calculator.

• Fat Mass = Total Body Weight x Fat Mass Percentage (Result obtained from the Fat Ratio Calculator)
• Lean Body Mass = Total Body Weight - Fat Mass

1. Approximately determine the desired body fat percentage.

• Desired Body Fat Loss Percentage (%) = Current Body Fat Percentage (%) - Target Body Fat Percentage (%)

1. Approximately determine the desired fat mass loss.

• Desired Body Fat Loss = Current Body Weight x Desired Body Fat Loss Percentage (%)

1. Approximately determine the desired weight loss.

• Desired Weight Loss = Desired Body Fat Loss ÷ Average Weight Loss Percentage from Fat Mass (%)

1. Determine your weight loss rate.

• Weekly weight loss is usually recommended to be around 0.4 - 0.8% of body weight, but it can go up to 1%.

1. Determine your weekly weight loss.

• Weekly Weight Loss = Total Body Weight x Weight Loss Rate Percentage (%)

1. Determine your daily weight loss.

• Daily Weight Loss = Weekly Weight Loss ÷ 7

How Many Calories Should I Eat to Lose Fat?
It is important to note that creating a calorie deficit for fat loss should be done with consideration for its effects on both fat and muscle tissues. While creating a larger calorie deficit can lead to more weight loss, it should be kept in mind that an increased calorie deficit may also increase the likelihood of muscle loss. Approximately, 1 kilogram of fat tissue is equivalent to about 7000 calories. Therefore, to lose 0.5 kg per week, a calorie deficit of 3500 calories per week is required. Eric Helms mentions in "The Muscle And Strength Pyramid Nutrition" book that the statement "burning 7000 calories per week is required for the loss of 1 kilogram of fat tissue does not have absolute and unchangeable validity scientifically. However, when looking at the available data, it provides a very good starting point for fat loss."