Calories are units of energy used by the body to function and perform daily activities. Calories consumed from food provide energy for the body. Each person's calorie needs vary depending on age, height, weight, gender, lean body mass and activity level. When the daily calorie needs are known, you can adjust the food menu according to your health goals.
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Part 1 of 2: Calculating Total Calorie Needs
Step 1. Use a calculator on the internet
You can calculate your total calorie needs with the numbers available on calorie calculators on the internet.
- This method may be easier to do than calculate yourself manually.
- You can find a wide variety of calculators, from weight loss and health clinics and several medical association websites. Make sure to use the calculator from a trusted site and not from a personal blog or site.
- Most of these calculators work the same way. You simply enter your weight, height, gender, age and activity level. Have this information ready before calculating with a calculator.
Step 2. Determine the basal metabolic rate (BMR) using the equation
BMR is the daily number of calories the body needs just to perform bodily functions in order to survive. This is your metabolic rate or the number of calories burned at rest.
- Your body needs a certain amount of calories just to live and function normally. Energy from calories is needed to keep the heart beat, breathe, or digest food. This accounts for the largest number of total calories burned each day.
- The BMR equation for women is: (1.8 x height in cm) + (9.6 x weight in kg) - (4.7 x age in years). Add 655 to the total to get the BMR value.
- The BMR equation for men is: (5 x height in cm) + (13.7 x weight in kg) - (6.8 x age in years). Add 66 to the total to get the BMR.
- You will use the BMR in the Harris Benedict equation to find the calories burned including daily activity.
Step 3. Calculate the total energy use using the Harris Benedict equation
The Harris Benedict equation can help you calculate the approximate number of calories you burn each day by multiplying your BMR by your average activity level.
- Multiply your BMR by your activity level. The result is a figure for your daily calorie intake.
- If you don't move much (almost no exercise at all), multiply your BMR by 1, 2.
- If you are moderately active (exercise 1-3 days per week), multiply your BMR by 1.375.
- If you are moderately active (exercise 3-5 days per week), multiply your BMR by 1.55.
- If you are very active (people who do strenuous or extreme exercise 6-7 days each week), multiply your BMR by 1.725.
- If you are extra active (people whose work or sport is physically challenging, for example twice a day), multiply your BMR by 1.9.
Step 4. Calculate your body fat percentage
People who are muscular and have little body fat and a high percentage of lean mass need more daily calories than average.
- If you are an athlete or have a low body fat percentage, it may take more calories than an internet calculator or mathematical equation predicts.
- Lean muscle mass burns more calories than fat mass. Increasing your food intake will help you reach the right calorie goal.
- In addition, also note that people with excess weight alias obesity, the estimated daily calories can be too high with the Harris Benedict formula.
Part 2 of 2: Using Total Calorie Requirements to Maintain Health
Step 1. Arrange an appointment with a dietitian
Experts will be able to provide more specific recommendations regarding your calorie needs. They will also be able to tell you how to use your daily caloric needs to stay healthy. It's important to see a dietitian if you have a health condition or medical problem that needs follow-up.
- You may have to find a dietitian in your area online or ask your regular doctor for a good dietitian.
- Many dietitians have different areas of focus. If you are interested in a specific topic, such as weight loss, diets for improving athletic performance or curing a chronic health condition, find a dietitian who specializes in your needs.
Step 2. Use your total caloric needs to lose weight
Many people are looking for ways to find out how many calories they need to burn to lose weight. Adjust the recommended intake amount to help reach your goals.
- If you want to lose weight, it is usually recommended to reduce 500 calories per day for safe weight loss (about 0.4-0.8 kg per week).
- It is not recommended to reduce more calories. If you don't eat enough, you will lose weight slowly and risk nutritional deficiencies.
Step 3. Add calories to gain weight
If you and your doctor think you need to gain weight, the total daily calorie requirement can be used to help you gain weight.
- Health experts recommend consuming an extra 250-500 calories per day. As a result, the weight will increase as much as 0, 2-0, 4 kg per week.
- To maintain weight, consume as many calories daily as the calculator predicts.
- If there is unwanted weight loss or gain, recheck your total calorie intake and make adjustments as needed.
