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Calorie-Watching and Weight Management

Calorie-watching and weight management are difficult for many people. At Acacia Creek, a Masterpiece Living Certified Center for Successful Aging, and retirement community, we believe that a proper diet is an important part of all wellness categories – intellectual, social, physical, and purposeful. Trying to eat fewer calories while including necessary nutrients and making sure you exercise enough to burn off calories can be frustrating and confusing.

A calorie is a unit of energy – the energy we get from food. When you read a food label that says it contains 100 calories, this is the amount of energy your body can get from eating that food. If you eat more calories than you burn, you will gain weight. One pound of fat = 3,500 kcals. This means that your body must burn 3,500 calories in order to lose one pound.

In order to lose weight, you have to balance eating and exercising in a way that creates a calorie deficit. Begin by calculating your BMR (Basal Metabolic Rate) – the amount of energy your body uses to breathe, function, and live:

BMR FOR MEN = 66 + (weight [kg] x 13.7) + (height[cm] x 5) – (age [yrs.]x 6.8)

BMR FOR WOMEN = 655.1 + (weight [kg] x 9.6) + (height[cm] x 1.8) – (age [yrs.]x 4.7)

In order to lose one pound, you need to subtract 500 calories from your BMR total. The best way to help your body burn more calories at rest is by exercising. The more active you are, the higher your BMR becomes, meaning that your body burns more calories throughout the day.

Acacia Creek Retirement Community inspires residents to live an active, meaningful life. Our mission as a senior community is to enrich the independence, well-being, and security of our residents through exceptional services and care based on Masonic values. To learn more about Acacia Creek or our senior housing opportunities, visit us at

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