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

Summary of this blog

The blog provides you a comprehensive overview of caloric needs calculation, particularly in the context of training, muscle building, and weight loss. In addition to emphasizing the importance of nutrition for training success and clarifying that caloric needs and basal metabolic rate are distinct concepts, various formulas for precise caloric needs calculation are introduced. The Mifflin-St.Jeor formula, utilizing variables such as gender, age, height, and weight, is highlighted as a popular method.

This blog intricately explains the activity factor, which takes into account all physical activities, tailoring individual caloric needs. A table illustrates different activity factors and their descriptions to assist readers in selecting the appropriate factor.

The post also guides readers through the three-step process of individual caloric needs calculation: calculating basal metabolic rate, choosing an activity factor, and determining caloric needs. The blog emphasizes that the basal metabolic rate is a crucial variable in the Mifflin-St.Jeor formula.

Furthermore, the blog elucidates different approaches based on training goals (muscle building or weight loss). It underscores that nutrition plays an equally vital role as training and mentions specialized meal plans depending on individual goals.

End of summary

In addition to focused training, diligence, and dedication, nutrition plays a crucial role in the success of your workouts. Numerous tools are available on the World Wide Web to assist you in determining your calorie needs. Since these tools have limited information about you, they provide only approximate values. By applying a personalized formula, you have the opportunity to calculate your calorie requirements and adjust your nutrition to your individual training goals, whether you are focusing on muscle building or weight loss.

The topic of calorie requirements is complex. Many athletes confuse the terms calorie needs and basal metabolic rate. Contrary to popular belief, these are not interchangeable terms. The basal metabolic rate represents only a part of your calorie requirements. You can learn more about the amount of calories your body needs for its basic functions in a post about the basal metabolic rate. The upcoming sections are dedicated exclusively to the topic of calorie requirements.

Formulas for calculating calorie needs

There are various formulas for calculating calorie requirements, some more or less precise. A popular method is the Mifflin-St.Jeor formula, which requires different parameters. With information about gender, age, height, and weight, you can accurately determine your calorie needs.

Information

General formula:

Calorie needs = Basal metabolic rate + Activity expenditure

Or often:

Calorie needs = Basal metabolic rate x Activity factor

To determine your calorie needs, you multiply your basal metabolic rate by the individual activity factor. The basal metabolic rate is composed of the aforementioned parameters. The activity factor, on the other hand, takes into account your physical activities, as you burn fewer calories during sedentary activities than during constant movement.

Note

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

The Activity Factor

The activity factor assesses all physical activities in a day to individually calculate the calorie needs. The results vary between 1.2 for permanent sitting or lying down to 2.4 for consistently demanding work. The activity factor also includes sports activities, making training not a separate factor that increases your calorie needs but an integral part of the calculation.

Example:

Office workers tend to fall within the activity range of 1.3 to 1.6, depending on their leisure activities. In contrast, craftsmen and construction workers exhibit activity factors ranging from 1.85 to 2.2.

Calculate your calorie needs in three steps:

The determination of calorie requirements occurs in three steps, and I provide the following guidance for your assistance.

Calculation of the Basal Metabolic Rate
The basal metabolic rate represents the energy needed daily to maintain basic bodily functions. There are different formulas for men and women:

Calculation of the Basal Metabolic Rate for Men:

(10 x weight in kg) + (6.25 x height in cm) – (5*age) + 5

Calculation of the Basal Metabolic Rate for Women:

(10 x weight in kg) + (6.25 x height in cm) – (5*age) – 161

Selection of the Activity Factor

No one knows your daily habits better than yourself. Objectively categorize your daily activities in the table above and choose your specific activity factor to continue the calculation.

Calculation of Caloric Needs

In the final step, you determine your caloric needs. Multiply the calculated basal metabolic rate by the selected activity factor to obtain your daily caloric requirements.

The basal metabolic rate is a significant variable in the Mifflin-St.Jeor formula. Further information on understanding and calculating the basal metabolic rate can be found in a subsequent post: Understanding and Calculating the Basal Metabolic Rate.

Different approach depending on the objective

Many individuals intensify their training because the desired success in muscle building or weight loss remains elusive. Training signals and athletic sessions are essential to achieve results in workouts. Nutrition also plays a crucial role. By maintaining an appropriate daily calorie intake, you can attain your athletic goals. Depending on the objective, either a calorie surplus or deficit is necessary. It is worthwhile to delve into the following sections to determine your calorie needs for muscle building or weight loss. Additionally, there are individualized nutrition plans that depend on your goals.

Caloric Needs for Weight Loss

Determining the caloric needs for weight loss is a straightforward process. If you aim to effectively reduce your weight, you should have a caloric deficit – meaning that you consume fewer calories daily than your body requires. Start by determining your caloric needs using the respective formula.

Healthy and effective weight loss requires a caloric deficit of about minus 10-30% for men and about minus 10-20% for women. Our nutrition tips facilitate the integration of the caloric deficit into your daily life and bring you closer to your desired weight. An optimal distribution of nutrients and the selection of the right foods are crucial for effective weight loss.

Caloric Needs for Muscle Building

If your goal in training is muscle building, the approach should be reversed. Your body needs a caloric surplus to build muscles. You should consume more calories daily than your body burns. A surplus of about 10-30% is recommended for both men and women. First, calculate your caloric needs with the formula mentioned above and add the desired percentage. A balanced diet for muscle building with carefully selected macronutrients brings you closer to your goals. If needed, dietary supplements can assist in optimization.

Calculate calorie requirements for babies, children and teenagers

A few additional pieces of information: The calculation of caloric expenditure for infants, children, and adolescents can be done in various ways. As children grow, they require an adequate amount of calories to support all essential functions of their bodies. If one starts physical training early in the pubertal phase, it is crucial to closely monitor caloric expenditure. During puberty, this can even surpass the requirements of adults.

Frequently asked questions about calculating calorie needs

What Does Caloric Needs Mean?
Caloric needs are also referred to as caloric expenditure. They result from the sum of basal metabolic rate and activity-based energy expenditure. The basal metabolic rate quantifies the amount of calories the body requires to sustain fundamental functions. The activity-based energy expenditure varies depending on daily activities.

How Is Caloric Needs Calculated?
Various formulas exist for determining caloric needs. The Mifflin-St.Jeor formula is widely popular. According to this formula, caloric needs are derived by multiplying the basal metabolic rate by the activity factor.

How Many Calories are Necessary for Weight Loss per Day?
Those aiming to lose weight should achieve a caloric deficit. Recommendations suggest that the caloric deficit for men should be between 10-30% below the determined caloric needs, while for women, it should range from minus 10-20%.

How Many Calories are Required for Muscle Building per Day?
Individual caloric needs depend on personal characteristics. Additionally, the caloric surplus for both men and women should range between 10-30% to facilitate effective muscle building.