Calories are a measure of energy, and the number of calories you eat is important for staying healthy. Calories in food provide our bodies with the energy needed to sustain life. All cells in our body need energy to perform their specific functions, from protein metabolism to the Krebs cycle. When we eat food, it is broken down to release this energy, which is either used immediately by the body or stored for later use, depending on the need.
Caloric needs (kcal needs): What is it?
Caloric requirement (also known as calorie requirement or kcal requirement) is the number of calories that must be provided by food on a daily basis. The energy provided by meals must be sufficient to meet the energy requirements of basic metabolic processes such as respiration and digestion. Calorie requirements also depend on the level of physical activity. How do you calculate your calorie intake? It is necessary to determine the value of BMR (Basal Metabolic Rate), which is the rate of the basic metabolic process.
How to calculate your caloric needs?
How can I figure out how many calories I should be eating? To figure out your BMR, you have to think about a few things like gender, height, weight, how active you are, your health, and your body's current state. This is because different groups have different metabolisms.
Here's the easiest way to figure out how many calories you should eat each day:
For men: 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years)
For women: 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)
Calculate your total daily expenditure
If you want to know exactly what you're burning each day, calculate your Total Daily Energy Expenditure (TDEE). Using scientifically valid calculation methods, TDEE estimates the amount of energy (or number of calories) your body burns over a 24-hour period. It takes into account how much energy your body burns at rest, your typical level of physical activity, and the thermic effect of food metabolism.
How Is TDEE Calculated?
There are several equations you can use to calculate your TDEE, but the Mifflin-St Jeor equation is one of the most commonly used because it is considered the most accurate by experts at the American Council on Exercise (ACE). It first uses your gender, age, height, and weight to estimate your basal metabolic rate (BMR). It then determines the appropriate activity multiplier based on your activity level input, providing an estimate of your TDEE.
Once your BMR has been determined, then you must multiply it by one of the following values that apply to most to your activity level:
- Sedentary = 1.2
- Lightly active = 1.375
- Moderately active = 1.550
- Very active = 1.725
- Extra active = 1.9
Examples of TDEE Calculation
For example, a man weighing 88 kg and standing 179 cm at the age of 33 would have a BMR of 1839.
Let’s assume that this man has a lightly active lifestyle, then his TDEE would be:
BMR x (a multiplier of 1.375) = 1839 x 1.375 = 2528 kcal per day.
On the other hand, a woman weighing 63 kg and standing 167 cm at the age of 29 would have a BMR of 1368.
Let’s assume that this woman has a very active lifestyle, then her TDEE would be:
BMR x (a multiplier of 1.725) = 1368 x 1.725 = 2354 kcal per day.
Calorie needs based on your goals
It's important to know how many calories you need to eat each day, whether you're trying to lose weight, gain weight, or maintain your current weight.
- How many calories should I eat daily to maintain my weight?
If you want to stay at your current weight, you need to make sure you're eating and drinking the right number of calories for how many you use each day. As a general rule, women need about 1,600 to 2,400 calories a day, while men need 2,000 to 3,000 calories a day, depending on age and activity level. If you figure out that you need 2,000 calories a day, it's best to keep your calorie intake about equal to that number.
- How many calories a day should I eat to lose weight?
If you take in more calories than you burn, your body will store the extra energy that it doesn't need in the form of fat. In order to lose weight, you need to create a calorie deficit. The idea is to consume fewer calories each day than you burn. That way, your body dips into your fat stores to meet your energy needs, and you'll lose weight.
- How many calories a day should I have for weight gain?
If you're looking to gain a little weight, you'll want to make sure you're eating more calories than you're burning each day.
It's important to remember that weight gain and loss is a much more complicated process than these explanations make it seem. Since everyone's body is different, the best way to figure out how many calories you need is by watching your results. If you're trying to maintain your weight but you're gaining weight, don't worry! You just need to make a few simple changes. Try lowering your calorie intake or increasing your calorie burn by being more active. You've got this!
How to adjust your caloric intake for Macros
Macros is short for macronutrients, a term used to describe the nutrients your body needs in large amounts, specifically carbohydrates, fat and protein. If you're looking to achieve a certain weight goal, you can adjust your intake of the three main macros.
If you're looking to lose weight, try reducing your calorie intake by about 15–25%. If you're looking to gain weight, just increase your calorie intake by 5–15% (Healthline).
You should aim for a protein intake of between 0.7 and 1.0 grams per pound of body weight. Your fat intake should be between 0.25 and 0.4 grams per pound of body weight (Healthline).
When trying to lose weight, the main idea is to reduce calories and increase protein to maintain lean muscle while reducing body fat.
Takeaways
Your daily calorie needs depend on a few things, like your sex, age, and activity level. You can get a rough idea of how many calories you should eat using charts and calculators, but it's tough to figure out an exact amount. Generally speaking, if you want to maintain your weight, you should balance the calories you eat with the calories you burn. To lose weight, you should eat fewer calories than you burn. To gain weight, you should eat more calories than you burn. The best way to figure out your calorie needs is to speak with your doctor or a dietitian.
