What is my daily energy consumption and calorie intake requirement? (Calculator)
What is the estimate of the daily energy consumption and therefore the calorie intake needed for one day? Total energy expenditure is informative for most people.
There are situations where it is useful to know this number for a particular reason. I suppose that probably everyone has encountered this reason during his or her lifetime.
How do you calculate your daily calorie intake?
Total Daily Energy Expenditure (TDEE)
What are the circumstances? When do I need to know this number?
There are two situations, actually three:
- I need to lose weight
- I want to increase weight
- or is it in my interest to maintain my current body weight
Whichever of these examples we choose, sometimes it is simply optimal to know the approximate energy demand and consumption during a day.
To begin with, it is necessary to know that the energy balance is affected by something.
These are 4 factors - "variables".
Variable number 1 = Basal metabolic rate (BM)
First of all, it is important to know that our body has a basal energy expenditure, the so-called basal metabolism (BM).
In short, the human body consumes energy even when we are doing absolutely nothing, sleeping, not thinking. All the vital/ vital processes and functions, cell metabolism, body metabolism, food digestion, nervous system functionality, brain, heart function, breathing and we could go on naming more examples.
Basal Metabolic Rate - abbreviated as BMR.
For the record, BM takes most of the daily energy = depending on the situation it is 45-70% of the energy requirement.
Wondering what affects your basal metabolic rate?
Factors influencing BMR are:
- body weight and muscle mass ratio without fat - the body itself and its proportions, muscles consume more energy even at rest.
- fat mass and body fat ratio - although fat mass has a lower energy expenditure than muscle, the more fat mass there is, the calorie requirement goes up.
- Age - higher BMR in childhood and during growth, in older age metabolism usually slows down.
- gender - men have more muscle mass.
- genetics - the genetic make-up is different in every person.
- body temperature - increased body temperature or fever increases energy requirements.
- ambient temperature - at higher or lower temperatures, the body has more work to do to maintain the correct body temperature.
- hormones - their production and hormonal activity.
- in women pregnancy - naturally, even the fetus has its energy needs.
- activity level - with regard to recovery after a hard workout.
2. Activity metabolism
Second only to the basic/basic life and therefore existential energy needs is the need to supply the body with the energy we need for work, travel to and from work, sporting activities and other daily activities.
It is also stated in professional circles that this is the so-called work or activity metabolism.
Our duty is - to supply the body with enough energy to cover the need and consumption of energy during the day at work, which exceeds the basal metabolism.
3rd and 4th requirements = food and digestion
In addition to the basal and working metabolism, we must also take into account the so-called - specific-dynamic effect of food (factor number 3).
In his case, we arrive at a measure that expresses energy consumption relative to energy extraction from food.
After all, digestion itself (factor 4) is a kind of activity for which energy needs to be supplied.
Catabolism = the release of energy when substances are broken down.
Anabolism = consumption of energy for synthesis, formation of substances.
The predominance of foods during the day also plays a role in digestion and energy acquisition. More energy is used in processing proteins - than in breaking down sugars.
Further information to understand the calculator/equation
We have introduced 4 variables that together influence the daily energy requirement.
Energy requirements vary with age. In addition, each person is different and has different needs.
Table: Approximate energy requirements by age - 1 kJ/kcal per 1 kg body weight
|Age||Energy needed per day|
|kJ/1 kg of weight||kcal/1 kg of weight|
|Infant - 1st half year||460||110|
|Infant - 2nd half year||420||100|
|Children 2 - 5 years old||340 - 380||81 - 91|
|Children 6 - 10 years old||300 - 340||72 - 81|
|Children 11 - 14 years old||250 - 300||60 - 72|
|Adolescents 15 - 18 years old||170 - 220||41 - 53|
|Adults||110 - 150||26 - 36|
|Higher age||80 - 100||19 - 24|
Looking at the table we can calculate for example:
- I'm an adult and I weigh:
- 80 kg (x) and energy demand 130 kJ na 1 kg (=)
- 80 x 130 = 10400 kJ / 2485 kcal
- I am a 12-year-old child, a boy
- an energy requirement of 270 kJ (x) and 40 kg (=)
- 40 x 270 = 10800 kJ / 2581 kcal
So what do I do with these data?
It depends on what you need to achieve. As we have already mentioned...
Do you want to maintain your current body weight?
So your caloric intake should include a full day's worth of food with a measure of energy according to the result = balanced energy intake.
If your goal is to lose weight (healthy and not "predatory"), then you should maintain a moderate caloric/energy deficit = negative energy intake.
For appropriate weight loss, as a rule of thumb, you should reduce your energy intake by about 500 calories per day.
If you want to gain weight, on the contrary you need to increase calorie intake and have a caloric surplus = positive energy intake
Weight gain will provide an increase in daily energy intake of about 250-500 kcal per day.
What is good for you:
- Protein has approximately 4.1 kcal/17.1 kJ per 1 g ("energy availability", not total).
- Sugars have approximately 4.1 kcal/17.1 kJ per 1 g.
- Fats have approximately 9.3 kcal/38.9 kJ per 1 g.
Breakdown of daily diet and energy coverage for essential nutrients:
- Protein 10 - 15 %
- which is equivalent to about 50 - 70 grams per 1 day for an adult
- of plant and animal origin
- Carbohydrates about 50 - 65 %
- i.e. 300 - 500 grams for 1 day for an adult,
- but watch out for refined sugar, which you shouldn't cut off more than 10%,
- important is fiber, the daily dose of which should be 20-30 grams
- Fats approximately 25-30 %
- totalling about 50 - 80 grams for an adult
- of which a higher proportion is suitable for unsaturated, healthy fats
It is important to follow the principles of a sensible, rational and varied, balanced diet. Only in this way are we able to cover the needs of the body and metabolism from every aspect. This is especially true in terms of the supply of vitamins, minerals and trace elements to the human body.
Water intake is also important.
From partial information we are slowly getting a complete picture.
The calculator with the attached formula for calculating your approximate daily energy needs will help you reach or maintain your goal.
Calculation of daily calorie intake
To roughly estimate daily energy needs, we need two numbers.
1. The first is the basal metabolic rate.
2. The second is the activity estimation coefficient.
Note:BMR, activity quotient and resulting daily calorie consumption reflect only approximate and estimated numbers. They are not an exact result and mirror the real situation.
Formula to calculate the calories needed for the day:
BMR x Activity Estimation Factor = Result in kcal per 1 day
Table: BMR for men and women (+ equations)
|BMR men||BMR women|
|Mifflin-St Jeor equation|
|BMR = 10 x W + 6,25 x H – 5 x A + 5||BMR = 10 x W + 6,25 x H – 5 x A – 161|
|Revised Harris-Benedict equation|
|BMR = 13,397 x W + 4,799 x H – 5,667 x A + 88,362||BMR = 9,247 x W + 3,098 x H – 4,330 x A + 447,593|
|BMR = 370 + 21,6 (1 – F) x W|
Table: physical activity estimation coefficient
|Coefficient - approximate estimate of physical activity||BMR - multiply by the coefficient|
|Sedentary lifestyle||no/minimal movement||1,2|
|Light activity||exercise/heavy physical work 1-2 times a week||1,375|
|Moderate activity||exercise/heavy physical work 3-5 times a week||1,55|
|Very active||exercise/heavy physical work 6 - 7 times a week||1,725|
|Extra active||exercise/heavy physical work 6 - 7 days a week||1,9|
|Professional athlete||professional athlete and other sportsman||2,4|
|Approximate recommended caloric intake for a man and a woman of age / in kcal per day|
|19 to 30 years of age||2400||2000|
|31 to 50 years of age||2200||1800|
|above 51 years of age||2000||1600|
Examples, balanced energy intake = maintaining your current body weight:
- A man, 30 years old, 190 cm and 90 kg - should take in approximately 3,011 kcal with moderate activity.
- A woman, 30 years old, 170 cm and 60 kg - should take in approximately 2095 kcal with moderate activity.
Of course, the calculation is only informative, as it does not take into account the differences and peculiarities of each of us.
Nor should we forget the differences of each day.
We don't do the same activity and we don't have the same mental or physical load.
Every day is different.
But for a rough idea, it's enough, isn't it? What do you say?
For more detailed/accurate information and calculations you will need an expert hand and advice.
Other useful calculators:
Visit our articles for more information:
- Essential nutrients in the human diet: what are proteins, sugars, fats
- Metabolism: what is it, what are its functions and how to support it
- How does protein benefit skin health + What does protein contain?
- What are amino acids and why do they need to be added to the body? + Natural sources
- Carbohydrates: division and function in the body + Sources and content of carbohydrates in the diet
- How to lose weight at home and healthy. Appropriate diet, exercise and supplements
- How to prevent cardiovascular disease
- Are you familiar with metabolic syndrome and its complications?
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