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Understanding Your Body's Calorie Needs

Calculating calorie needs involves estimating the total energy expenditure (TEE) required by an individual based on their daily activities, including basal metabolic rate (BMR), physical activity, and the thermic effect of food. Here’s a step-by-step guide on how to calculate calorie needs:

1. Basal Metabolic Rate (BMR) Calculation

The first step is to estimate your BMR, which represents the number of calories your body needs at rest to maintain basic bodily functions. The Harris-Benedict equation is commonly used for this calculation:

  • For Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
  • For Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)

2. Physical Activity Level (PAL) Determination

Next, determine your Physical Activity Level (PAL) based on your daily activity level:

  • Sedentary (little to no exercise): PAL = 1.2
  • Lightly active (light exercise or sports 1-3 days per week): PAL = 1.375
  • Moderately active (moderate exercise or sports 3-5 days per week): PAL = 1.55
  • Very active (hard exercise or sports 6-7 days per week): PAL = 1.725
  • Extra active (very hard exercise, physical job, or training twice a day): PAL = 1.9

3. Total Daily Energy Expenditure (TDEE) Calculation

Multiply your BMR by your PAL to calculate your Total Daily Energy Expenditure (TDEE):

TDEE = BMR x PAL

4. Adjust for Weight Goals

To adjust your calorie needs based on weight goals, consider the following:

  • For weight maintenance: Your TDEE is your calorie target.
  • For weight loss: Create a calorie deficit by consuming fewer calories than your TDEE (usually a deficit of 500-1000 calories per day for gradual, sustainable weight loss).
  • For weight gain: Create a calorie surplus by consuming more calories than your TDEE (generally 250-500 calories per day for gradual weight gain).

Remember that these calculations provide estimates, and individual variations exist. It’s essential to monitor your progress and make adjustments as necessary based on your body’s response.

Note: Consulting with a registered dietitian or healthcare professional can provide personalised guidance and ensure accuracy in calculating your calorie needs based on your specific circumstances and goals.

 

THE BODY’S NEED FOR ENERGY

METABOLISM: The total amount of energy required for each of our physiological actions is referred to as metabolism. We can group or categorise different kinds of metabolic measurements as following:

1. Basal Metabolic rate (BMR) :
Your Basal Metabolic Rate (BMR) refers to the number of calories your body requires to carry out basic functions at rest. It includes processes like breathing, circulating blood, and maintaining body temperature. BMR accounts for the largest portion of your daily energy expenditure, usually around 60-75%.

Examples: The energy used for Beating of the heart/ Endocrine functions/ Breathing/ Digestion and food assimilation etc.

 
2. Resting Metabolic rate (RMR) :
 
Resting Metabolic Rate (RMR) refers to the amount of energy (calories) your body needs to carry out essential functions while at rest. These functions include basic bodily processes like breathing, circulating blood, maintaining body temperature, and supporting organ function. RMR accounts for the majority of your daily energy expenditure and is influenced by factors such as age, sex, body composition, and genetics.
 
3. Thermic Effect of Feeding (TEF) :
 
The Thermic Effect of Feeding (TEF) refers to the increase in energy expenditure that occurs as a result of consuming and digesting food. When we eat, our bodies go through a series of processes to break down and absorb the nutrients from the food. These processes require energy, leading to an increase in metabolic rate and calorie expenditure
 
Example: If you have a relatively healthy eating habit, you may notice a sudden spike in body temperature and thirst after a
greasy/carb and sodium laden meal; like a burger and fries or few doughnuts.
 
4. Exercise activity (EA) :
 
The energy used to perform purposeful physical tasks in order to achieve certain performance, aesthetic or even extra physical tasks
can be calculated under EA.
 
5.  Non-Exercise activity thermogenesis :
 

Non-Exercise Activity Thermogenesis (NEAT) is the energy expended for everything we do that does not include sleeping, eating, or exercise; and ranges from simple things like standing and fidgeting to moving about.

Various formulas, such as the Harris-Benedict equation or Mifflin-St. Jeor equation, can estimate your BMR based on factors like age, sex, weight, and height. These formulas provide a baseline for your calorie needs.

Calculate Your Daily Calorie Needs

 
Harris Benedict Formula for Women – STEP 1
BMR = 655 + (9.6 X weight in kilos) + (1.8 X height in cm) – (4.7 x age in years).
 
Harris Benedict Formula for Women – STEP 2

To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:

  • If you are Sedentary – little or no exercise
    Calorie-Calculation = BMR x 1.2
  • If you are Lightly Active (light exercise/sports 1-3 days/week)
    Calorie-Calculation = BMR x 1.375
  • If you are Moderately Active (moderate exercise/sports 3-5 days/week)
    Calorie-Calculation = BMR x 1.55
  • If you are Very Active = BMR x 1.725 (hard exercise/sports 6-7 days/week)
    Calorie-Calculation = BMR x 1.725
  • If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
    Calorie-Calculation = BMR x 1.9

Total Calorie Needs Example

If you are sedentary, multiply your BMR (X) by 1.2
This is the total number of calories you need in order to maintain your current weight.

Harris Benedict Formula for Men – STEP 1

BMR = 66 + (13.7 x weight in kilos) + (5 x height in cm) – (6.8 x age in years)

Harris Benedict Formula for Men – STEP 2

To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:

  • If you are Sedentary – little or no exercise
    Calorie-Calculation = BMR x1.2
  • If you are Lightly Active (light exercise/sports 1-3 days/week)
    Calorie-Calculation = BMR x 1.375
  • If you are Moderately Active (moderate exercise/sports 3-5 days/week)
    Calorie-Calculation = BMR x1.55
  • If you are Very Active = BMR x 1.725 (hard exercise/sports 6-7 days/week)
    Calorie-Calculation = BMR x 1.725
  • If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
    Calorie-Calculation = BMR x 1.9

Total Calorie Needs Example

If you are lightly active, multiply your BMR (X) by 1.375 
This is the total number of calories you need in order to maintain your current weight.

Understanding our body’s need for energy is the cornerstone of a successful fitness journey. By grasping the principles of energy acquisition, utilization, and balance, we empower ourselves to make informed choices about nutrition, physical activity, and overall lifestyle. Remember, your body is a magnificent powerhouse capable of achieving incredible feats when fueled properly. Embrace the power within and embark on a transformative path to vibrant health, fitness, and well-being.