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To manage your weight—whether you want to lose, gain, or keep it the same—you need to know how many calories you need each day. This helps you make better food choices. The CICO diet stands for “Calories In, Calories Out.” It means you can control your weight by balancing the calories you eat with the calories you burn.
The first step is calculating your Basal Metabolic Rate (BMR). BMR is the number of calories your body needs to stay alive at rest. You can use the Mifflin-St Jeor equation for this. It looks at your weight, height, age, and gender.
Next, adjust your BMR by your activity level to find your Total Daily Energy Expenditure (TDEE). TDEE tells you how many calories you need based on your daily activity.
Finally, set a goal for yourself: to lose weight, maintain weight, or gain weight. For weight loss, eat 250 to 500 fewer calories than your TDEE. For weight gain, eat 500 more. Make small changes for lasting success. Use apps like MyFitnessPal to help you track your calories easily.
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Vocabulary List:
6 words · tap to reveal
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Accent
Calories/ˈkæləriz/noun
Units of energy that measure the amount of energy food provides.
Metabolic/ˌmɛtəˈbɒlɪk/adjective
Relating to the chemical processes that occur within a living organism in order to maintain life.
Expenditure/ɪkˈspɛndɪtʃər/noun
The amount of money spent or the total energy used.
Adjust/əˈdʒʌst/verb
To change or modify something to achieve a desired fit or result.
Maintain/meɪnˈteɪn/verb
To keep something in its existing state or continue at the same level.
