How do I calculate my calorie needs

Health allnewf December 9, 2016 0 11
Falling off? Arrive? Knowing the calorie requirement for this is an extremely handy given. But how should this be well calculated and what are the various options? How much value can be attached to the outcomes? Learn more about it here.


The calorie requirement is the number of calories needed daily to supply the body with sufficient energy. This is also called "maintenance". The maintenance varies by individual and is dependent on the activities performed. Such a person has a higher maintenance as it plays a sport or a final go hiking.
Losing weight / arrive
The moment someone want to lose weight is to know the caloric needs is an important factor. Indeed, it is only possible to lose weight if you eat under maintenance. Conversely, the same applies. If a person want to arrive is possible only by eating more than he / she needs. It is therefore necessary to tailor the diet to personal goals.
There are several formulas that the caloric needs can be calculated. Three common formulas are:
  • Quick Method
  • Harris-Benedict formula
  • Katch-McArdle formula

Quick Method

The quick method looks only at the weight of a person. It is therefore less accurate in many cases. This method is particularly suitable for people with a normal body fat. The formula looks like this:
  • Maintenance = * 15 or 16 calories

A person of 80 kg, according to the above formula for maintenance of 2646 to 2822 kcal per day.

Harris-Benedict formula

This formula uses the sex, the height, body weight, age and activity level of a person. It is therefore much more accurate than the quick method. Below is visible for both men and women:
  • Men: BMR = 66 + + -
  • Women: BMR = 655 + ??

A new term is "BMR". BMR literally means "Basal Metabolic Rate". Translated to Dutch says "Basal Metabolic Rate". The BMR is the daily calorie intake for a person performing any activity. Without conducting activities, the body still needs calories. A number of examples of these bodily functions are:
  • Temperature Regulation
  • Circulation
  • Digestion

The BMR can vary greatly from person to person. This is mainly genetically determined. So keep in mind that each calculation of the calorie intake is only a theoretical starting point.
Activity Levels
The Harris-Benedict formula is still not complete. In everyday life, almost every person has some level of activity. To calculate these activities creates a classification. Below an overview:
  • Little or no training, office work - x 1,2
  • Light exercise / sports 1-3 days a week - x 1375
  • Average exercise / sports 3-5 days a week - x 1.55
  • Heavy exercise / sports 6-7 days a week - x 1725
  • Strenuous daily exercise / sports plus physical work once or twice a day training, marathon, soccer camp, competition, etc. - x 1.9

  • In the calculation of the so-called maintenance, the activity factor is to be multiplied by the result of the formula. The activity factor is the number behind the different activity levels.
    A man of 180 cm, 80 kg and 30 years, according to the above formula a BMR of 1858 kcal. The man has four times a week fitness training. He therefore used the activity factor of 1.55. The man of maintenance is 1858 x 1.55 = 2880 kcal per day.

    Katch-McArdle formula

    The most accurate formula for the calculation of the calorie need of the formula is the Katch-McArdle. It takes into account the amount of muscle mass of a person. The more lean muscle a person has, the higher the maintenance. To know the fat percentage will have to be measured the amount of muscle mass. Many people do not know this or do not have the ability to measure it. It is, therefore, in many cases a less practical method. The formula is as follows:
    • BMR = 370 +

    The weight of a person without the fat mass is also known as LBM. LBM stands for "Lean Body Mass". If the LBM of a person rises, it can generally be assumed that there muscle mass is added. If the fat is known, the LBM can be calculated.
    There is moreover no distinction between men and women. The principal difference between the two is the amount of muscle mass. This is incorporated in the formula by means of the LBM. To accurately figure out the percentage of fat may indeed be a small difference between men and women.
    Activity Levels
    Also, the formula of Katch-McArdle makes use of the different activity levels and the corresponding activity factor. The different activity levels can be found above.
    A man of 80 kg and a body fat percentage of 20% has a fat mass of 16 kg. The man the LBM making it 80-16 = 64 kg. According to the formula the man has a BMR of 1752 kcal. The man goes four times a week to the gym for a workout. His activity factor is thus 1.55. The man's maintenance is 1752 x 1.55 = 2716 kcal per day.


    The calculation of the calorie is a need for a theoretical starting point. The maintenance is subject to many different factors that have influence on this. Genes also play an important role. Schaaf calorie needs always in response to the results from practice.