Calorie calculation is essential if you want to gain muscle mass or lose fat. Let's see one of the simplest and most reliable ways to calculate calories to reach your goals.
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Easy formula for calculating calories
Without a doubt, the easiest way to calculate calories is to use an app or an online calorie calculator but, the problem with these calculators is that some are based on unproven equations.
If you intend to use one, make sure it is based on theHarris-Benedict equation.
The Harris-Benedict Equation is the formula of choice for health professionals, personal trainers and nutritionists. It has been used for decades and is one of the best options out there.
This equation allows you to calculate your own calorie requirement. This is not a one-size-fits-all number, but a personalized number based on your lifestyle and goals.
In this article, we'll show you how to calculate calories using this equation.
Information needed to calculate calories easily
To start calculating calories, you need to provide the following information:
- Gender
- weight
- Height
- Age
With this information you can determine the basal metabolic rate (BMR) and total daily energy expenditure (TDEE).
It's a part one and a part two: both BMR and TDEE are needed to calculate calories.
Step 1: Calculation of BMR
Il basal metabolic rate or BMR is the amount of calories you need to consume in a day to maintain your current weight without the influence of physical activity.
For now let's forget all the calories burned during workouts. Those come after the BMR calculation.
To calculate your BMR, use the information gathered above and add it to the formula below.
Men: BMR = 66 + (13,7 x weight in kg) + (5 x height in cm) – (6,75 x age in years)
Women: BMR = 65 + (9,6 x weight in kg) + (1,8 x height in cm) – (4,7 x age in years)
Let's take the example of a man who weighs 80 kg, is 175 cm tall and is 30 years old.
66 + (13,7 x 80) + (5 x 175) – (6,75 x 30)
66 + (1096) + (875) – (202,5) = 1834
The hardest part of this equation is over. Let's move on to the second stage: the calculation of total daily energy expenditure, or TDEE.
Phase 2: Calculation of the TDEE
Think about your activity level: Do you have a physical job where you are constantly on your feet and doing manual labor, are you at your desk eight hours a day, how many times a week do you go to the gym?
Be honest with yourself and identify your activity level according to the table below:
Activity Level 1: Little or no exercise
TDEE = 1,2 x BMR
Activity level 2: light exercise (1 to 3 days a week)
TDEE = 1,375 x BMR
Activity level 3: moderate exercise (3 to 5 days a week)
TDEE = 1,55 x BMR
Activity level 4: vigorous exercise (6 to 7 days a week)
TDEE = 1,725 x BMR
Activity level 5: vigorous exercise (every day)
TDEE = 1,9 x BMR
Do you have your activity level?
A quick reminder: your activity level should be based on your current activity level, not the activity level you would like to achieve.
Now take your activity level number and multiply it by your basal metabolic rate.
Continuing the example above, let's calculate the TDEE for activity level 3:
TDEE: 1,55 x 1834 = 2842
At your current activity level, if you want to maintain your weight, you should eat the calories you calculated above. Whether your goal is to gain or lose weight, here's how to adjust your calorie needs to meet those goals.
Calorie calculator for weight gain
If you want to gain weight, you need to increase the amount of calories you eat each day by 15% of your TDEE:
TDEE x .15 = Calories for weight gain
Let's use the previous example to make it clearer.
2842 x .15 = 426
2842 + 426 = 3268
The result of this calculation is the extra calorie intake needed to gain weight.
Calorie calculator for weight loss
If you want to lose weight, you need to reduce the amount of calories you eat each day by 15% of your TDEE:
TDEE x .15 = Calories for weight loss
Let's use the previous example to make it clearer.
2842 x .15 = 426
2842 - 426 = 2416
The result of this calculation is the number of daily calories to be consumed in order to lose weight.
- Ours is an informative article only and in no case replaces the advice of a nutritionist. Therefore, always consult a professional before making diets/meal plans on your own.