Content

• To step
• Part 1 of 2: Calculating your total calorie requirement
• Part 2 of 2: Using your total calorie requirement to live as healthy as possible
• Tips

A calorie is a unit of energy that your body uses to function and carry out your daily activities. The calories you absorb in the form of food provide your body with energy. The daily calorie requirement varies from person to person based on age, height, weight, gender, lean body mass and activity level. Once you know how many calories your body needs on a daily basis, you can create a nutritional plan to help you achieve your health goals.

To step

Part 1 of 2: Calculating your total calorie requirement

1. Use an online calculator. You can calculate your total calorie requirement using a number of online calculators.
   • These calculators are easy to use and less complicated than calculating your daily calorie requirement manually.
   • You can find these calculators on various websites of, for example, weight loss programs and medical associations. Choose a reliable website and don't use calculators found on blogs or other personal websites.
   • Most calculators work much the same way. You will need to enter your height, weight, gender, age and activity level. Keep this information at hand if you want to calculate your daily calorie requirement.
   • You can use the online calculators from the Mayo Clinic or USDA's Supertracker.
2. Determine your resting metabolism by using different calculators. Your resting metabolism (abbreviation: BMR) is the number of calories your body needs to stay alive and carry out the inner processes necessary for survival.
   • Your body needs a certain number of calories to stay alive and function normally. These calories are used, for example, to make your heart beat, to breathe and digest food. All of these processes together use more energy than your body needs for additional activities such as exercise.
   • Women can calculate their resting metabolism with the following formula: 655 + (9.6 x weight in kilos) + (1.8 x height in cm) - (4.7 x age in years).
   • Men can calculate their resting metabolism with the following formula: 66 + (13.7 x weight in kilos) + (5 x height in cm) - (6.8 x age in years).
   • You can use the result of the above calculation to calculate the number of calories you need each day in combination with your activity level using the Harris Benedict formula.
3. Use the Harris Benedict Formula to calculate your total daily calorie requirement. The Harris Benedict formula allows you to calculate how many calories you burn each day based on your resting metabolism and your activity level.
   • Multiply your resting metabolism by your activity level. This will give you a fairly good idea of ​​the number of calories you need every day.
   • If you are inactive (little to no exercise) you can multiply your resting metabolism by 1.2.
   • If you are mildly active (exercise 1 to 3 times a week), you can multiply your resting metabolism by 1.375.
   • If you are moderately active (have a moderately active job or exercise 3 to 5 days a week), you can multiply your resting metabolism by 1.55.
   • If you are very active (exercising 6 to 7 days a week), you can multiply your resting metabolism by 1.725.
   • If you are extremely active (doing heavy physical work or exercising several times a day) you can multiply your resting metabolism by 1.9.
4. Take your body fat percentage into account. Muscular bodies or people who have little body fat and a lot of muscle will burn more calories than people with more fat and little muscle mass.
   • If you are an athlete or have a naturally low body fat percentage, you may need more calories than shown by online calculators.
   • Muscle burns more calories than fat. Eating a little more may help you stick to your calorie goal.
   • Overweight people may overestimate their daily calorie requirement based on the Harris Benedict formula.

Part 2 of 2: Using your total calorie requirement to live as healthy as possible

1. Make an appointment with a dietician. These nutrition experts will be able to better inform you about your specific calorie requirement. They can also tell you how to use your daily calorie needs to live as healthy as possible. It's especially important to hire a dietitian if you have any health issues you'd like to fix.
   • You can look for a dietitian yourself, but you can also ask your doctor if he recommends someone. In case of health problems, you can be referred to a dietician by your doctor.
   • Some dietitians specialize in certain problem areas. There are dieticians who specifically help people with overweight, but also nutrition experts who offer help when you have food allergies or diabetes, for example. Find a dietitian who specifically matches your problems so that you can receive the best possible help.
2. Use your daily calorie requirement to lose weight. Many people want to know their daily calorie requirement for weight loss. Adjust your calorie intake based on your daily calorie requirement to meet your goal.
   • If you want to lose weight, it is generally recommended that you eat about 500 calories per day less to lose 0.5 to 1 kilo per week in a healthy way.
   • Also, do not eat too few calories. Not eating enough can slow your weight loss and put you more at risk of not getting enough nutrients.
3. Add calories to gain weight. If you decide with your doctor or dietitian that you need to gain weight, you can also take in more calories than you need to survive. The calories that are not burned are then converted into fat, which increases your weight.
   • Doctors recommend that people who want to gain weight eat an extra 250 to 500 calories daily. This means you will gain an average of 0.5 to 1 kilo per week.
   • To maintain your weight, it is best to eat the same number of calories that your body burns every day.
   • If you find yourself gaining or losing weight when you don't want to, you can adjust your calorie intake to get your weight back on track.

Tips

• According to The American College of Sports Medicine, a man should eat no less than 1,800 calories a day. A minimum of 1200 calories per day applies to women.