How To Determine Everyday Calorie Needs To Lose Weight

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Some Kinds How To Calculate Your Body's Daily Calorie Needs and How To Exactly Calculate Target Weight Loss

There are several ways you can use to calculate your daily caloric needs. One is, using a basal metabolic rate (BMR). BMR is the amount of energy the body releases for a day in a resting condition or inactivity.

To facilitate the calculation, sample the caloric content of some dishes. White rice one plate contains 200 calories. Bread fill with jam and sugar sprinkling can contain 50-75 calories. One glass of juice with milk and sugar can contain up to 100 calories. "In this way people can calculate their own calorie needs.If you have eaten full of calories, then choose a distraction of fruits and vegetables are minimal calories.Remember, the excess of 500 calories a day that continues for a week can increase the weight of 0.5 kilograms," Suggested pause between meals not more than four hours, to prevent the production of excess acids that are at risk of causing GERD or ulcer.

Calculating daily calorie needs can also be done with other formulas, such as weight formula. However, it would be more effective if the physical activity that we do take into account in it, because our daily calorie needs will be different if we do different physical activities as well.

The BMR formula uses the Harris Benedict equation, revised by Roza and Shizgal in 1984, as follows:

- BMR Male = 88.362 + (13,397 x body weight [kg]) + (4,799 x height [cm]) - (5,677 x age)

- Female BMR = 447.593 + (9,247 x body weight [kg]) + (3.098 x height [cm]) - (4.33 x age)

After calculating the large BMR, the result is then multiplied by the Physical Activity Level to obtain daily caloric needs or total energy expenditure (TEE).

Physical Activity Level

- Off: TEE = BMR x 1.2

- Actively active, exercising 1-3 times / week: TEE = BMR x 1.375

- Active, exercising 3-5 times / week: TEE = BMR x 1.5

- Extremely active, exercising 6-7 times / week: TEE = BMR x 1.725

Example: A man with a height of 180 cm, weight 74 kg, age 30 years and level of physical activity is very active, then the daily calorie needs are:

Male BMR = 88.362 + (13.397 x 74) + 4.799 x 180) - (5,677 x 30) = 1773.25 Kcals

Male TEE = 1773.25 x 1.725 = 3059 kcals

Through these calculations, then the man needs 3059 calories daily. This will certainly change if the activity level changes daily.

Here is the simplest formula to estimate the caloric needs of the day I make and also quite often I use to do calculations quickly.

Daily Calories = Weight (kg) X Physical Activity Level

Physical Activity Level


31 = Off and no sports

32 = Enough and exercise 1 to 3 times per week

33 = Active and exercising 3 to 5 times per week


34 = Off and no sports

35 = Enough and exercise 1 to 3 times per week

36 = Active and exercising 3 to 5 times per week

To find out the amount of calories needed in a day using the Harris Benedict equation that takes more steps, we will calculate Ideal Body Weight, Basal Metabolic Rate (BMR).

To determine how many weight loss targets, you must first know what your ideal weight is, which you will achieve and become your target during the weight loss diet process. This ideal weight can be calculated using the formula given a leeway of 10% depending on the size of the skeleton and body composition, ie muscle and fat with the following formula:

Ideal Body Weight (BBI) = Body Height - 100


Ideal Body Weight (BBI) = 90% (Height - 100)

Calculating Calorie Requirement Basal is the basic amount of calories that humans need to live without doing any activity. Estimation formula for basal caloric needs, using Harris Benedict equation.

Calorie Basal (BMR)

Male = 88,362 + (13,397 x BBI) + (4,799 x TB) - (5,677 x Age)

Women = 447,593 + (9,247 x BBI) + (3.098 x TB) - (4.33 x Age)

Daily Calories = BMR x Physical Activity

Physical Activity Level of BMR

1.2 = Off

1,375 = Enough Active to exercise 1 to 3 times a week

1.55 = Active exercise 3 to 5 times a week

1,725 ​​= Very Active exercise 6 to 7 times a week

After calculating the large BMR, the result is then multiplied by the Physical Activity Level to obtain daily caloric needs, often called Total Daily Energy Expenditure (TDEE), or Total Energy Expenditure (TEE).

Case Example: Lose Weight


Ade has Actual Weight = 80 kg, Bone Frame is big enough, Height = 165 cm, Age = 34 years, physical activity is not active, Total Daily Energy Expenditure (TDEE) is:

A. Simple method

A.1 Daily Calorie Needs for Actual Weight Loss

= Actual Weight x Physical Activity

= 80 x 36 = 2880 kcal

B.2 Daily Calorie Requirement for Ideal Body Weight

= Ideal Body Weight x Physical Activity

= 65x 36 = 2340 kcal

Excess or caloric surplus 2880 - 2340 = 540 calories per day

B. The Benedict Harris Formula

B.1 Ideal Weight Loss

Ideal Body Weight = Height - 100 = 165-100 = 165 cm

B.2 BMR Actual weight

BMR actual = 88,362 + (13,4 x BB actual) + (4.8 x TB) - (5,7 x Age)

= 88,362 + (13.4 x 80) + (4.8 x 165) - (5.7 x 34)

= 1758.9 kcals

Daily Calorie Requirement = 1758.9 x 1,2 = 2110,7 = 2111 kcal

B.3 BMR Weight is ideal

Ideal BMR = 88,362 + (13.4 x BBI) + (4.8 x TB) - (5.7 x Age)

= 88,362 + (13.4 x 65) + (4.8 x 165) - (5.7 x 34)

= 1558.25 kcals

Daily Calorie Requirement = 1558.25 x 1,2 = 1869,9 = 1870 kcals

To achieve ideal weight.

Si Ade with daily calorie requirement for actual body weight of 2111 kcals, while for daily calorie requirement for ideal body weight of 1870 kcals, So the difference or excess calorie 240 kcals per day.

The above calculation results are not the main benchmark and the value can change this is caused by several factors including body metabolism and genetic factors. Then the actual results may change with tolerances of 10 to 20% higher or lower even for identical bodies. Therefore, pay attention to the development of your body change if the change has been much then it is necessary to re-calculate your daily needs.

When the calculation results show excess calories, it is advisable to immediately lower it. Excess body weight is a risk factor for hypertension and obesity. "Use a plate-coupled system of exercise The plate system is to reduce the ration of 1/3 of rice per meal, and increase the fruits and vegetables.This method will lose 1-2 pounds in one month if routine,"

Summary of steps and How to calculate calories:

1. Height minus 100.

If the height is 160 centimeters, it will be able to 60 as a result.

2. The first step results are reduced by 10 percent.

10 percent of 60 is 6, then 60 minus 6 will yield 54 results. This result is a tolerant weight, so the normal weight for height 160 centimeters is 54-60 kilogram.

3. The second step results multiplied by 25 for women, and multiplied by 30 for men.

From 54 multiplied by 25 1,350, while 54 multiplied by 30 obtained 1.620. This result is a basic requirement of calories, ie 1350 for women and 1620 for men, with a height of 160 centimeters.

4. The result of the third step plus 20 percent.

The 20 percent yield of 1,350 cal is 270, while 20 percent of 1,620 is 324. The 1,350 result is then added 270 and is obtained by 1,620. While 1,620 plus 324 obtained 1944. Results 1,620 cal and 1,944 cal is the basal need of a person 160 centimeters tall.

Basal result is the need of daily calories. This result is then divided into 3 times of meal time and 2 times the consumption of snack food (snack). This calculation, Yunir said, only applies to people with ordinary activities such as office workers.

"The core of calorie consumption is a careful calculation.When consuming too much with minimal activity, then immediately dispose of calories through exercise,"

Exercise should be done routinely for 30 minutes a day. This exercise will remove 200-300 calories from the body.




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Peternakan dan Herbal Updated at: 01:11
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