Calculate your calorie requirements precisely: gaining or losing weight is child's play

Summary of this blog

The blog discusses the precise calculation of calorie requirements for individuals aiming to gain or lose weight. Emphasizing the significance of nutrition alongside targeted training, the blog introduces various online calculators available to estimate calorie needs. It underscores the limitations of generic calculators and advocates for the use of personalized formulas to tailor dietary plans to specific fitness goals, whether focused on muscle building or weight loss.

The content delves into the complexity of calorie requirements, clarifying the distinction between calorie requirements and basal metabolic rate, debunking the misconception that they are synonymous. It introduces the Mifflin-St.Jeor formula as a popular method for calculating calorie needs based on gender, age, height, and body weight. The inclusion of the activity factor, which categorizes daily physical activities, is highlighted as a crucial element in the calculation.

The blog provides a step-by-step guide for individuals to calculate their calorie needs, starting with determining the basal metabolic rate, selecting the appropriate activity factor based on personal habits, and finally calculating the daily calorie requirements. The activity factor, explained with a table ranging from 1.2 to 2.4, illustrates the impact of different activity levels on caloric needs.

Further sections discuss a different approach based on fitness objectives, emphasizing the role of both training stimuli and diet in achieving success. Specific guidelines for calorie requirements for losing weight and building muscle are outlined, detailing the necessary calorie deficit or surplus. Special nutrition plans tailored to individual goals are also mentioned.

Additional information addresses the calculation of calorie requirements for babies, children, and teenagers, emphasizing the importance of sufficient calories for growth and development. The blog concludes by offering a downloadable Excel calculator for easy calculation of calorie needs, accompanied by frequently asked questions to provide comprehensive information on the topic.

End of summary

In addition to focused training, dedication, and enthusiasm, nutrition plays a crucial role in your progress during workouts. Numerous tools circulate on the World Wide Web to assist you in calculating your calorie needs. Because these tools have limited information about you, they can only provide approximate values. Using an individualized formula, you can determine your calorie requirements and tailor your nutrition to your training goals—whether you are focusing on muscle building or weight loss.

The topic of calorie needs is anything but simple. Many athletes confuse the terms calorie needs and basal metabolic rate. Contrary to the widespread belief, these are not synonyms. The basal metabolic rate constitutes only a part of your calorie requirements. You can learn more about the amount of calories your body needs to function in a post about basal metabolic rate. The following sections revolve around calorie needs.

Formulas for calculating calorie needs

There are various formulas for calculating calorie needs, each with varying levels of precision. The Mifflin-St.Jeor formula is popular and requires different variables. With gender, age, height, and body weight, you can precisely calculate your calorie requirements.

Note

General formula:

Caloric needs = Basal metabolic rate + Activity level

or also commonly:

Caloric needs = Basal metabolic rate x Activity factor

To determine your caloric needs, you multiply your basal metabolic rate by the individual activity factor. The basal metabolic rate is composed of the variables mentioned earlier. In contrast, the activity factor classifies your physical activities, as fewer calories are burned during sedentary activities compared to constant movement.

Advice

The sum of your physical activities results in the total energy expenditure. The activity factor explained below illustrates this sum in a value.

The Activity Factor

The activity factor estimates all physical activities in a day to calculate individual caloric needs. Results range from 1.2 for constant sitting or lying to 2.4 for continuously heavy work. The activity factor also takes into account sports activities. Therefore, training is not an additional component that increases your caloric needs but is already part of the calculation.

Example:

Office workers typically fall within the range of 1.3 to 1.6, depending on their leisure activities. In contrast, craftsmen and construction workers have an activity factor ranging from 1.85 to 2.2.

Calculate Your Caloric Needs in Three Steps

You can calculate your caloric needs individually in three steps. To assist you, I am providing the following instructions.

Calculate Basal Metabolic Rate

The basal metabolic rate describes the energy your body requires daily to maintain basic functions. There are different formulas for men and women:

Calculation of basal metabolic rate for men:
(10 x weight in kg) + (6.25 x height in cm) – (5 * age) + 5

Calculation of basal metabolic rate for women:
(10 x weight in kg) + (6.25 x height in cm) – (5 * age) – 161

Select the Activity Factor

You know your daily habits better than any automated calorie calculator. Fairly and neutrally classify your daily life in the table above. Choose your specific activity factor to continue the calculation.

Calculate Caloric Requirements

In the final step, calculate your caloric requirements. Multiply the determined basal metabolic rate by the observed activity factor to obtain the daily caloric needs.

The basal metabolic rate is a crucial variable in the Mifflin-St.Jeor formula. Learn more about the basal metabolic rate and its calculation in the following blog: Calculating and Understanding Basal Metabolic Rate.

Different approach depending on the objective

Many individuals are increasing the intensity of their training because they are not achieving success in muscle building or weight loss. Training stimuli and sports sessions are crucial for achieving success in training. However, nutrition also plays an equally significant role. With the right amount of calories per day, you can reach your athletic goals. Depending on the objective, a calorie surplus or deficit is necessary. To calculate your calorie requirements for weight loss or muscle building, it is worthwhile to take a look at the following sections. There are also specialized nutrition plans depending on your goals.

Caloric requirements for weight loss

Determining the caloric requirements for weight loss is a quick process. To effectively reduce your weight, you must have a calorie deficit – meaning you consume fewer calories per day than your body needs. First, determine your caloric needs using the appropriate formula.

For men, a healthy and effective weight loss requires a calorie deficit between minus 10-30%. For women, the recommended calorie deficit is between minus 10-20%. With our nutrition tips, you can easily integrate the calorie deficit into your daily life and take a significant step toward your desired weight. An optimal distribution of nutrients and choosing the right foods contribute to effective weight loss.

Caloric requirements for muscle building

If your training goal is to build muscle, you should do the opposite. Your body needs a calorie surplus to build muscle. You consume more calories every day than your body needs. A surplus of 10-30% is recommended for both men and women. First, calculate your caloric needs using the formula above and add the desired percentage. A needs-based diet for muscle building with carefully selected macronutrients will bring you closer to your goals. If necessary, nutritional supplements can help optimize the process.

Calculate calorie requirements for babies, children and teenagers

A bit of information: The caloric needs of babies, children, and teenagers can be calculated in a different way. As children continue to grow, they need enough calories for the body to develop all important functions. Those who start strength training early in puberty should pay particular attention to their caloric needs. During puberty, this can even exceed the needs of adults.

Frequently asked questions about calculating calorie needs

What is the energy requirement?

The energy requirement is also referred to as energy expenditure. It consists of the basal metabolic rate and the performance metabolic rate. The basal metabolic rate quantifies the calories that the body needs to maintain basic functions. The performance metabolic rate depends on daily activities.

How can one calculate their calorie needs?

There are various formulas for calculating calorie requirements. The Mifflin-St.Jeor formula is popular. The calorie requirement is then composed of the multiplication of the basal metabolic rate and the activity factor.

How many calories per day to lose weight?

If you want to lose weight, you should have a calorie deficit. Recommendations state that the calorie deficit for men should be between 10-30% below the determined calorie requirement; for women, however, it is minus 10-20%.

How many calories per day to build muscle?

The respective calorie requirement depends on your individual characteristics. Additionally, the calorie surplus for men and women should be between 10-30%, allowing you to effectively build muscle.