Calorie requirements depend on a variety of parameters, including a person's current weight, age, height, gender, amount of physical activity, and whether they have recently lost or gained weight.
This means that no single "one size fits all" calorie guideline can be applied to all women and men of the same height. Even a good calorie calculator isn't 100 percent correct because everyone's body reacts differently to fat storage, muscle gain, and other factors.
When determining their energy (calorie) needs, the individual's body composition and lifestyle must be considered at the same time. Another factor to consider is whether someone has been on a diet recently, as this can reduce how many calories they need. If you lose weight, someone’s metabolic rate and energy expenditure may decrease, which makes it more difficult to maintain and further lose weight 8 times.
You need to remember three different calories when using a calorie counter: the calories needed to maintain your current weight, lose weight, or gain weight. As you might guess, weight gain requires the most calories, while weight loss requires the least calories.
Here are some terms you need to be familiar with when using a calorie counter:
Basal Metabolic Rate (BMR) is the amount of energy needed to rest in a temperate environment when the digestive system is inactive (after you fast for a night). For most people, about 70% of the total energy consumed every day comes from their BMR, which includes all the energy needs to provide energy for the brain, muscles, liver, and other organs.
Resting metabolic rate (RMR), similar to BMR. This is the number of calories you burn at complete rest.
Total Daily Energy Expenditure (TDEE), which takes into account the calories needed to maintain all body functions and the amount of physical activity you perform. This is the "maintenance calorie goal" you can consider. This is the best number to use when dieting or building muscle because it includes your RMR, non-exercise activity thermogenesis (NEAT), calories burned by exercise, and the thermal effects of food.
Knowing your RMR/BMR is useful, but it ignores the calories needed for physical activity. On average, physical activity accounts for about 20% of energy expenditure, and about 10% is used to digest food (also known as thermogenesis).
Therefore, it is very helpful to know your TDEE. Once you know this number, a basic recommendation is to add 500 calories a day to gradually gain weight, or to lose 500 calories a day to slowly lose weight.
BMR calculate
Women BMR = 655 + (9.6 X weight in kg) + (1.8 x height in cm) – (4.7 x age in yrs)
Men BMR = 66 + (13.7 X weight in kg) + (5 x height in cm) – (6.8 x age in yrs)
To calculate your approximate TDEE, simply multiply these activity factors by your BMR:
Sedentary (little to no exercise + work a desk job) = 1.2
Lightly Active (light exercise 1-3 days / week) = 1.375
Moderately Active (moderate exercise 3-5 days / week) = 1.55
Very Active (heavy exercise 6-7 days / week) = 1.725
Extremely Active (very heavy exercise, hard labor job, training 2x / day) = 1.9
To calculate your approximate TDEE with moderately activating, multiply your BMR by 1.55. This gives us:
TDEE = 1.55 x BMR
Example: calculate BMR of a man with 60 kg weight, 170 cm height, and 30 years old:
Men BMR = 66 + (13.7 X60) + (5 x 170) – (6.8 x30)
BMR=1534
If that man moderate active TDEE will be:
TDEE = 1.55 x 1534
TDEE=2377.7 calories
So, our example guy needs to consume about 2360.6 calories each day just to maintain his current weight.
If he wants to lose 1 pound per week, he must deficit 500 calories daily
2377.7 -500 =1877.7 calories need per day
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