To calculate how many calories each person needs, there are several factors to consider, including age, gender, weight, height, activity level, and personal goals (weight loss, weight maintenance, weight gain, etc).
One of the common methods to estimate the amount of calories needed is to use the Harris-Benedict Formula, a formula to calculate the basal metabolic rate (BMR). This formula calculates the calories needed to maintain basic body functions, including respiration, blood circulation, and basic organ function while at rest.
Here are two versions of the Harris-Benedict formula to calculate BMR for men and women:
- Male:
BMR = 88,362 + (13,397 x weight in kg) + (4,799 x height in cm) – (5,677 x age) - Female:
BMR = 447,593 + (9,247 x weight in kg) + (3,098 x height in cm) – (4,330 x age)
After calculating BMR, the amount of calories needed to maintain daily activity will be calculated by multiplying BMR by the coefficient corresponding to your activity level:
- Inactivity: BMR x 1.2
- Light activity (light exercise, office work): BMR x 1,375
- Moderate activity (exercise 3-4 times/week): BMR x 1.55
- Heavy activity (exercising 6-7 times/week): BMR x 1,725
- Very heavy (exercising many times a day, heavy physical work): BMR x 1.9
The calorie intake calculated from the formula above is only a rough estimate and may need to be adjusted based on your body’s response and personal goals. If you want to lose weight, it is often necessary to make a difference in your daily calorie intake by eating fewer calories or increasing physical activity.
For more accurate and personalized results, I recommend that you seek advice from a nutritionist or doctor for a nutrition plan tailored to your needs and goals.
Calculate individual calorie needs:
- Total daily energy expenditure (TDEE) : TDEE represents the total number of calories an individual needs to maintain their current weight based on their activity level. It takes into account your Basal Metabolic Rate (BMR) and calories burned through physical activity. To calculate TDEE, you multiply your BMR by the activity factor that corresponds to your activity level (sedentary, light activity, moderate activity, very active, or extremely active).
- Basal metabolic rate (BMR) : BMR is the number of calories your body needs to perform basic functions at rest, such as breathing, circulating blood, and maintaining organ function. The Harris-Benedict equations I mentioned earlier are often used to estimate BMR based on factors such as age, gender, weight, and height.
- Calorie deficit and surplus : For weight loss, a calorie deficit is typically created by consuming fewer calories than your TDEE. Typically, a deficit of 500 to 1000 calories per day should be created to achieve gradual and sustained weight loss of approximately 1-2 pounds per week. On the other hand, it takes a calorie surplus to gain weight, meaning you consume more calories than your TDEE.
- Individual variations : It is important to note that these calculations provide estimates and that individual variations exist. Factors such as genetics, body composition and metabolic rate can affect calorie needs. Additionally, medical conditions, medications, and specific hormonal factors can also affect energy needs.
- Track and Adjust : It’s essential to monitor your progress and adjust your calorie intake as needed. Regularly monitoring your weight, body measurements, and overall health can help you determine if you need to adjust your calorie intake.
- Nutritional quality : While calorie intake is important, it’s equally important to focus on the quality of the calories you consume. A balanced diet that includes a variety of nutrient- rich foods like fruits, vegetables, whole grains, lean proteins and healthy fats is key to supporting overall health and well-being.
It is always advisable to consult with a registered dietitian or healthcare professional who can provide individualized guidance based on your specific needs, goals, and any other concerns. any underlying health condition . They can help you create a tailored and sustainable nutrition plan that suits your requirements.
Regarding nutrition and healthy eating:
- Macronutrients: Macronutrients are the three main nutrients that provide energy for the body: carbohydrates, proteins, and fats.
- Carbohydrates : Carbohydrates are the body’s main source of energy. They can be found in foods such as grains, fruits, vegetables and legumes. You should focus on complex carbohydrates (such as whole grains) instead of refined carbohydrates (such as white bread and sugary snacks) for sustained energy and better nutrition .
- Protein : Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting the immune system. Good sources of protein include lean meat, poultry, fish, eggs, dairy products, beans and nuts.
- Fat : Fat is important for energy, insulation, cushioning organs, and absorption of fat-soluble vitamins . You should choose healthy fats like those found in avocados, nuts, seeds, and fatty fish, while limiting saturated fats and trans fats found in fried foods, processed snacks, and meat.
- Micronutrients: Micronutrients are essential vitamins and minerals that the body needs in smaller amounts to support various functions. These include vitamins (such as vitamins A, C, D, E and K) and minerals (such as calcium, iron, potassium and zinc). Consuming a variety of fruits, vegetables, whole grains, lean proteins, and dairy products can help ensure adequate micronutrient intake .
- Portion control : Portion control is important for maintaining a healthy weight and nutritional balance. It involves paying attention to portion sizes and listening to your body’s hunger and fullness signals. Using smaller plates, measuring portions, and paying attention to hunger and fullness cues can help with portion control.
- Hydration : Staying hydrated is important for overall health . Water aids digestion, nutrient absorption , temperature regulation and waste removal. Aim to drink enough water throughout the day and adjust your water intake based on factors such as activity level, climate and personal needs.
- Balanced and varied diet : A balanced and varied diet is key to ensuring you get all the essential nutrients your body needs. You should include a variety of foods from different food groups, focusing on whole, minimally processed foods. This can help provide more nutrients and promote optimal health .
- Individual approach : Nutritional needs may vary based on factors such as age, gender, activity level and underlying health conditions. It is important to consider individual differences and consult with a registered dietitian or healthcare professional who can provide personalized advice based on your needs. on your specific needs and goals.
