BALANCE SHEET FOR YOUR BODY

What is your "total daily energy expenditure" (TDEE)? How to balance it? Let us learn
First, we must calculate RMR- Rest metabolic rate. It is the daily energy your body would burn in an awake, non-fasting, at rest rate.

For men,
RMR = 4.5W+15.9h - 5a+5
for women
RMR = 4.5w + 15.9h -5a-161
w-weight, h-height, a - age.

Now, you know your RMR. Next you must find your activity factor. The following table helps.

Level of activity activity factor
No physical activity 1.2
Light-intensity exercise
1-3 days /week 1.4
Moderate intensity
exercise 3-5 days/week 1.5
Moderate - vigorous exercise
6-7days/week 1.7
vigorous daily training 1.9

Now, we are ready to calculate TDEE
TDEE=RMR*Activity factor+0.1C

C is the calorie intake for the day. C is included because even to digest food energy is required.
The equation gives idea of your daily maintenance calories- the level needed to keep your current weight. Eating fewer calories than our TDEE will create a caloric deficit and should lead to weight loss and that eating more calories than our TDEE will create a caloric surplus and should lead to weight gain. So, find out your goal and stick to it.

Why protein is better than sugar?
While digesting the food, the body has to unpack the food; distribute it to right places; and dispose the waste.  Hence the body requires energy to digest, absorb and dispose the food we eat.
If you take 100 calories of protein, 20-30% calories will be used to digest it and your body will only get a yield of 65%-80% of calories from protein. But in the case of carbs, sugar, and fat, only 5% to 15% of calories is used for digestion and our body gets the remaining 85%-95% of calories.  Hence, the protein takes more calories for digestion and it get digested slowly.  There will be no spike in sugar readings.  So, the protein rich foods are preferable for diabetics.
Balance the food and enhance the life.

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