How to calculate the calories needed by the body
Do you want to know how to calculate the calories needed by the body? Continue with us reading this article.
The human body needs energy to carry out its vital functions, which it obtains mainly from food, and this energy can be expressed in calories if we want to explain it in a simple way, and certainly every person needs a different amount of these calories, so what is the way to calculate the calories that he needs the body? Follow the answer in the following article:
How do you calculate the calories needed by the body?
The Harris Benedict formula method is the most famous method for calculating calories. According to this method, the body's need for calories varies according to age, gender, height, and the daily physical activity of the individual. To find out how to calculate the calories needed by the body, follow the following steps:
1. Basal metabolic rate-BMR
Our answer to the question of how to calculate the calories needed by the body begins with calculating the basic metabolism rate , which expresses the amount of energy that the body consumes mainly without making any movement, and for its calculation the following mathematical equations are used:
- The BMR for women = 655.1 + (9.563 x weight in kilograms) + (1.850 x height in centimeters) - (4.676 x age in years).
- The BMR for men = 66.47 + (13.75 x weight in kilograms) + (5.003 x height in centimeters) - (6.755 x age in years).
2. A active metabolic rate-AMR
The kinetic metabolism rate is the amount of energy that the body consumes based on the nature of the physical activity that you practice, that is, it expresses the calories that the body needs and can be calculated by multiplying the basic metabolic rate by the number that expresses the value of the physical activity practiced as follows:
- Inactive (reading, watching TV) = 1.4.
- Inactive (desk work, or exercise for less than an hour 1-3 times per week) = 1.5.
- Average activity (exercise more than 3 times per week, active lifestyle or work) = 1.6.
- Very active (exercise 6-7 times per week) = 1.725.
- Very active ( athletes , or those who engage in high physical activity) = 1.9.
How do we apply the results of calculating calories needed by the body?
To complete how to calculate the calories that the body needs, we must note that the product of multiplying the basic metabolism rate by the number that expresses physical activity is the daily calories that the body needs. When knowing the calories that we need, it can be applied as follows:
- To stabilize weight: The number of calories we eat per day must be equal to the number of calories the body needs per day.
- To gain weight: the number of calories we eat per day must be greater than the number of calories we need per day.
- To lose weight: the number of calories we eat is less than the calories the body needs.
Also, every 1 kilogram of fat represents the equivalent of 3,500 calories, that is, to lose this amount of fat in a week, you must eat 500 calories less than your daily need.
And the number can be doubled if you want to double the amount of fat you lose, and this can also be applied in reverse to gain weight.
Is it reliable to count daily calories to reach a healthy weight?
After we know how to calculate the calories needed by the body, you may be wondering how reliable it is? And whether the method of calculating daily calories is useful for achieving a healthy weight? To clarify the answer to these points, here is the following:
- Relying solely on the number of calories without paying attention to the quality of the food you eat may lead to a deficiency of vitamins and minerals in the body.
- Calculating daily calories without taking into account the difference in the body's need for food from day to day leads to some individuals suffering from eating disorders .
- According to the Academy of Nutrition and Dietetics, the Harris-Benedict equation is accurate 90% of the time in 60% of cases, meaning that it can give false results up to 40% of the time.
- The reason for the occurrence of an error in calculating calories is either due to the presence of genetic factors that affect the burning process in the individual, or due to the individual's misjudgment of the physical activity that he practices on a daily basis.
- Some factors affect your need for calories, such as: the medications you take, certain diseases, pregnancy and lactation , and other cases in which you should see a doctor to determine the appropriate food and calories.