The basic step on the way to a healthy and beautiful figure is to determine your calorie needs. Calorie calculator is a great tool that will allow you to calculate them easily. Adequate supply of calories, supported by regular training will enable us both to reduce body fat and gain muscle mass.
What is the caloric demand?
Caloric demand is the sum of energy expressed in calories, which we must provide with food, so that our body is able to function efficiently and undertake daily activities. All of these energy expenditures in the body make up the Total Metabolism (CPM). CPM can be divided into Basic Transformation of Matter (PPM) and Post-Primary Metabolic Transformation (PPPM).
PPM – energy, which the body needs to perform physiological processes, and thus digestion, respiration, metabolic, excretion, secretion, etc. – at rest completely.
PPPM – energy, which the body needs to maintain a constant body temperature and allow daily activities and physical exertion.
In conclusion, to maintain body weight, we need to deliver as many calories a day as the sum of PPM and PPPM, and therefore CPM.
Caloric demand – which floats on the supply of calories
Factors affecting the caloric demand
- age – caloric demand decreases with age,
- sex – the caloric demand of women is lower than that of men,
- height and weight – caloric demand is higher in larger people,
- physiological condition – caloric demand is greater during pregnancy,
- physical activity – caloric demand increases with the level of physical activity,
- body structure – caloric demand depends on the type of body,
- health condition – caloric demand depends, among others from the work of the thyroid gland, the state of nutrition, the state of immunity of the body.
How do you check the calorie content of consumed food?
The calorie tables developed by specialists come with the help. Most of the calorie tables contain information on the calories per 100 g of the product, so it is worth having a kitchen scale and for a while to control what portions of the products we consume.
How to calculate caloric demand?
There are several ways to get to know your caloric needs
1) Using the calorie tables
The easiest way to calculate caloric demand is to use ready tables, looking for the number of calories given for a given age range, weight and physical activity coefficient.
Physical activity rates are as follows
1.0 – lying or sedentary lifestyle, lack of physical activity
1,2 – sitting work, low physical activity
1,4 – sitting work, training twice a week
1.6 – light physical work, training 3-4 times a week
1.8 – physical work, training 5 times a week
2.0 – hard physical work, daily training
2.2 – competitive sport
This method is the least accurate due to the inability to check the result for detailed data.
2) Using the formula of Harris and Benedict
The Harris and Benedict formula is a formula that allows to determine the basic metabolism. The Harris and Benedict formula is used on a larger number of calculations so that the obtained result is more accurate. PPM for women and PPM for men is below.
The caloric demand can be calculated using the PPM formula according to Harris and Benedict, multiplying the result by the average physical activity coefficient
PPM for men (kcal / day) = 66.47 + 13.75 W + 5 H – 6.75 A
PPM for women (kcal / day) = 665.09 + 9.56 W + 1.85 H – 4.67 A
Where W – body mass in kg, H – height in cm, A – age in years
Calorie calculator, which can be found on many websites, is usually based on this formula.
3) Using the TDEE formula
The most accurate way to calculate caloric demand.
TDEE – Total Daily Energy Expenditure means in English the same as CPM – Total Metabolism.
TDEE = BMR + TEA + EPOC + NEAT + TEF
BMR (Basal Metabolic Rate) – basic metabolism, calculated from the formula of Harris and Benedict
TEA (Thermic Effect of Activity) – calories burned by physical activity
Strength training 7 – 9 kcal per minute depending on the intensity
Aerobic workout 5 – 10 kcal per minute depending on the intensity
EPOC (Excess Post – exercise Oxygen Consumption) – calories burned after exercise
Strength training 4 – 7% of the basic caloric demand (PPM)
- Light intensity – 5 kcal
- Average intensity – 35 kcal
- High intensity – 180 kcal
NEAT (Non-Exercise Activity Thermogenesis) – calories burned during everyday activities. Depending on the physique of the body, this number is in the range of 200 – 900 kcal.
– ectomorphic – small, slim, long limbs, quick metabolism – 700/900 kcal
– mesomorphic – attentive, muscular, slender, broad shoulders – 400/500 kcal
– endomorphic – squat, with a tendency to gain weight, free metabolism – 200/400 kcal
TEF (Thermic Effect of Food) – thermal effect of food 6-10% TDEE
An example of calculating caloric demand
An example would be a male, endomorphic, 22 years old, 90 kg, 183 cm tall, 3 intensive strength trainings per week (60 minutes) and 1 intensive interval training (45 minutes).
1) Using the tables, we select the age range 19-30 years, weight 90 kg, the activity coefficient 1.6 and we get the value of 3330 kcal
2) Harris and Benedict’s formula
PPM for men (kcal / day) = 66.47 + 13.75 (90kg) + 5 (183cm) – 6.75 (22 years) = 66.47 + 1237,50 + 915 – 148.50 = 2070.47
2070.47 * 1.6 = 3312.75 kcal
3) TDEE pattern TDEE = BMR + TEA + EPOC + NEAT + TEF
- BMR, from the previous pattern = 2070.47 kcal
- TEA strength training – 3 * 60 min * 8 = 1440 kcal, interval training – 1 * 45 min * 10 = 450 kcal. We sum these values ??and divide them into 7 (days of the week)
TEA = (1440 + 450) / 7 = 270 kcal
- EPOC = (0.07 * 2070.47) * 3 + 180 (high intensity interval) = 446.70 + 180 = 614.70 kcal. We also divide this value into 7 days of the week. 614.70 / 7 = 87.8 kcal
- NEAT 300 kcal (endomorphic)
- We sum the values ??outside TEF 2070,47 + 270 + 87,8 + 300 = 27,28,3
- We calculate TEF (2728.3 * 0.1) = 272.8
- We calculate TDEE = 272.8 + 2728.3 = 3001.1 kcal
Calculation of caloric demand – summary
All presented calorie calculators are a good way to get to know your daily calories. You can also use the ready solution successfully. Certainly the most accurate result will be given considering not only the level of physical activity, but also the type of body structure (as can be seen in the presented example, the result may vary by as much as 300 kcal!). It should also be taken into account that these results are averaged and our demand may be larger or smaller. If we listen to our body and skilfully use the calorie tables, we will surely achieve the desired results.